Strength: Bench Press 4x8 Every 2:00 x 4 sets: 8 Bench Press - Build in load by feel Conditioning: 3 sets (for time each set): 10 Strict Handstand Push Ups 30/24 Calorie Echo Bike 15 Kipping Handstand Push Ups - Rest 3:00 between sets

Strength: Every 1:30 x 5 sets: 1 Clean + 1 Jerk (@75-80% of 1RM C&J) Conditioning: For time: 1-2-3-4-5-5-4-3-2-1 Power Cleans (185/125) Perform 30 Double Unders after each set

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)