The workout of the day consists of: Strength Element 7 sets of 5 Bench Press Increase weight each set aiming to reach a heavy 5 reps by the last set. Conditioning Element Metcon 12minute AMRAP As Many Rounds As Possible 10 PushUps 15 Dumbbell Bench Press 35 lbs15 kg each hand 20 SitUps

The workout of the day consists of: 3 rounds for time of 21159 reps of Overhead Squats 95 lb 43 kg Kettlebell Swings 1.5 pood 24 kg Double Kettlebell Deadlifts 1.5 pood 24 kg

The workout of the day consists of: 6 rounds for time of 10 Double Kettlebell Snatches 1.5 pood1 pood 24 kg16 kg 66 Double Unders

The workout of the day consists of: 3 rounds for time of 15 Kettlebell Swings 36 lbs 16 kg 12 PushUps 10 Overhead Lunges 34 lbs 15 kg

The workout of the day consists of: 8 rounds for time of 120 meters Sprint 10 Kettlebell Swings 53 lbs 24 kg 6 Strict PullUps

The workout of the day consists of: For time 800 meters Run 10 Ring Muscleups 20 PushUps 40 Air Squats 30 Box Jumps 20 Bar Dips 400 meters Run

The workout of the day consists of: For Time 1. 20 Clean and Jerk 95 lb 45 kg 75 lb 34 kg 2. 30 BarFacing Burpees 3. 20 Strict PullUps 4. 30 Back Squats 95 lb 45 kg 75 lb 34 kg 5. 400m Run

The workout of the day consists of: 3 rounds for time of 211815 Overhead Squats 67 lb 30 kg 211815 Ring Dips 211815 Russian Twists each side with a 20 lb 9 kg plate

The workout of the day consists of: 10 rounds for time of 12 Deadlifts 155 lb 70 kg for men 105 lb 47.5 kg for women 9 Hang Power Cleans 155 lb 70 kg for men 105 lb 47.5 kg for women 6 Push Jerks 155 lb 70 kg for men 105 lb 47.5 kg for women

The workout of the day consists of: 3 rounds for time 21159 Overhead Squats 95 lbs 43 kg for men 65 lbs 29 kg for women 91521 Kettlebell Swings 1.5 pood 24 kg for men 1 pood 16 kg for women 400m Run