Gymnastics (Rope Climb): **Warm Up (all levels):** Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach **LEVEL 1:** EMOM 9: Min 1: 2 Zombie Rope Climbs Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1) Min 3: Rest Minute **LEVEL 2: ** EMOM 9: Min 1: 35 Double Unders Min 2: 1-2 Rope Climbs Min 3: Rest Minute **LEVEL 3** 5 Sets: :30 Max Rope Climbs :90 R

Strength: Clean Pull + Hang Clean + Front Squat 6x3 Every 2:00 × 6 sets: 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% of 1RM - Set completed unbroken Conditioning: AMRAP 3 x 4 sets: 20 Box Step Overs (20") 10 Deadlifts (155/105) -Rest 1 min b/t sets * Start where you left off each time

Conditioning: "Half Murph" For time: 800m Run - Into... 10 rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats - Into... 800m Run

Gymnastics (Handstand Walk): **Level 1: ** EMOM 12: Min 1: 30-50ft Reverse Bear Crawl Min 2: :15-:30 Hollow Hold Min 3: 50ft Overhead Waiter Carry (25ft per arm) Min 4: :15-:30 Superman Hold **Level 2: ** EMOM 12: Min 1: 1-2 Reps of Kick Up Hand Stand Walk 12-24in away from the wall Min 2: :15-:30 Hollow Hold Min 3: 1 Complex of: Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 4: :15-:30 Superman Hold **Level 3: ** EMOM 12: Min 1:

Strength: Power Clean + Push Jerk 8x3 Every 1:30 x 8 sets: 2 Power Cleans + 1 Push Jerks @ 65% of 1RM Conditioning: AMRAP 4 x 3 Sets: 75 Double Unders 15 Front Squats (135/95) 75 Double Unders Max Power Cleans (135/95) in the remaining time - Rest 2:00 between sets (Scored = total power cleans each set)

Conditioning: AMRAP 20: 200m Run 5 Wall Walks (25ft) 400m Run 10 Wall Walks (50ft) 600m Run 15 Wall Walks (75ft) 800m Run Max Wall Walks in remaining time (20 Wall Walk Cap or 100ft Handstand Walk Cap) (Advanced athletes with solid handstand walks can do distances shown after wall walks) (Scored by Reps in max set of Wall Walks or Handstand Walk Distance (every 5ft = 1 Rep)) Accessory: Accumulate 3 mins: Plank Hold (elbows) - Rest as needed. Score is total clock time at finis

Strength: Snatch Pull + Hang Snatch + Overhead Squat 7x3 Every 2:00 x 7 sets: 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% of 1RM * The complex should be completed unbroken Conditioning: AMRAP 9: 3, 6, 9, 12... Power Snatch (95/65) Burpee Over Bar (Scored by Rounds + Reps)

Strength: Tempo Back Squat 5x3 Every 2:00 x 5 sets: 3 Tempo Back Squats @ 65% of 1RM (Tempo: 3 seconds down, 3 in the hole) Conditioning: For time: 50 Wall Balls (20/14) 35 Toes to Bar 50 Box Jumps (24/20) 35 Toes to Bar 50 Wall Balls (20/14)

Conditioning: "The Passion WOD" For Time: 100 DUs/200 Singles 800 Meter Wreck Bag Walk (70/50) 100 Burpees - 20 Minute Time Cap

Conditioning: For time each set x 8 sets: 300m Run 10 Strict Handstand Push Ups - Rest 1:00 between sets (2:00 Time Cap each set)