Conditioning: For time: 25 x 50ft Shuttle Runs 100/80 Calorie Row 25 x 50ft Shuttle Runs Accessory: 3-4 sets for quality: 10 Landmine Press (each side) @ moderate weight – maintain control 10 Landmine Twists @ moderate weight – maintain control 10 Landmine RDL (each side) @ moderate weight – maintain control - Rest 2:00 between sets - Athletes can partner up and go 1:1 on sets

Conditioning: For time (total clock time, including rest): 2 Rounds: 15 Box Jumps (24/20) 9 Overhead Squats (115/85) - Rest 1:1 2 Rounds: 15 Box Jumps (24/20) 12 Overhead Squats (95/65) - Rest 1:1 2 Rounds: 15 Box Jumps (24/20) 15 Overhead Squats (75/55) Accessory: 3 sets: 20 Russian Kettlebell Swings @ RPE 7/10 - Rest :30 20 Dumbbell Glute Bridges * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their par

Conditioning: AMRAP 15: 3 Wall Walks 12 Dumbbell Bench Press (50s/35s) 15 Abmat Sit Ups Gymnastics - Handstand/Grip (Week 7): EMOM 8: Level 1: Odd minute: :30 elbow plank hold Even minute: 7-10 Ring Rows Level 2: Odd minute: :30 barbell “ab rollers” Even minute: 6-8 Strict Chin Ups Level 3: Odd minute: :30 barbell “ab rollers” Even minute: 10 Strict Chin Ups

Strength: Every 2:00 x 4 sets: 8 Front Squats - Build across sets by feel Conditioning: 2 sets (for time, each set): 25/20 Calorie Echo Bike 25 Hang Power Cleans (95/65) 25/20 Calorie Echo Bike 25 Chest to Bar Pull Ups - Rest until 10:00, then perform set 2 (Score is 2 sets of Time)

Gymnastics - Handstand/Grip (Week 6): AMRAP 7: Ascending ladder of reps 1-2-3-4-5-6-etc… Level 1: Box Pike to Hollow Plank Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [35s/25s] Level 2: Walk Walk Plank Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [50s/35s] Level 3: Walk Walk + Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [70s/50s] Conditioning: 3 RFT: 7 Dea

Conditioning: Every 2:00 x 6 sets: 15 Air Squats 50 Double Unders 15 Air Squats Accessory: “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) - Rest 2:00 between sets * Score = bench press loads

Strength: Snatch 5x2 Every 2:00 x 5 Sets: 2 Snatch @ 75–80% of 1RM Conditioning: AMRAP 2: 15/12 Calorie Echo Bike 12 Alternating Dumbbell Snatches (50/35) Max Burpee over Dumbbell in remaining time - Rest 1:00 between sets * Continue until 75 Burpee over Dumbbell are complete * Time cap: 23 mins (8 rounds). If capped, add one second to your time for each rep remaining.

Conditioning: For time: 25 Box Step Ups (24/20) 50 GHDs (Or Stick Sit Ups) 25 Box Jumps (24/20) 50 V-Ups 25 Box Jump Overs (24/20) 50 Sit Ups 25 Box Step Ups (24/20) Mini Pump - Lower Push: 4 sets: :30 Wall Sit - Rest :30 20 Front Foot Elevated Split Lunge (45# Bumper Plate) (10 each side) @ RPE 7/10 - Rest 1:00 between sets * Instead of resting :30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. R

Strength: Shoulder Press 5x6 Every 2:00 x 5 sets: 6 Shoulder Press - Build across sets by feel Conditioning: 4 Sets (for time, each set): 15/12 Calorie Row 15 Thrusters (75/55) 15 Chest to Bar Pull Ups - Rest 1:1 between sets

Conditioning: With a Partner (for time): 1 mile run 4,000M (2.5 miles) Echo Bike 2,000M Row 1 mile run - Partners run together and split up the Echo Bike & Row as evenly as possible