Strength: Shoulder Press 3x2 Every 3:00 × 3 sets: 2 Shoulder Press @78-82% of 1RM Conditioning: Every 2:00 x 8 Sets (for time, each set): 15/12 Calorie Row 100m Run or 5x50ft Shuttle Run

Gymnastics: Bar Muscle-Up Work Novice/Intermediate: EMOM 9: Min 1: 8 Feet Assisted Strict or Strict Pull-ups Min 2: 6-8 Matador Dips or Bench Dips Min 3: Rest Minute Advanced: For time (9 min cap): 8 Bar Muscle Ups 16/12 Cal Row 6 Bar Muscle Ups 12/8 Cal Row 4 Bar Muscle Ups 8/6 Cal Row 2 Bar Muscle Ups Conditioning: For time, each set: 21-15-9 Calorie Echo Bike Kettlebell Swings (53/35) - Rest till 7:00 21-15-9 Calorie Echo Bike Toes to Bar - Rest till 14:00 21-15-9 Toes to

Strength: Back Squat 3x2 Every 3:00 × 3 sets: 2 Back Squats @78-82% of 1RM Conditioning: 2 sets (for time, each set): 9-6-3 Squat Cleans (135/95) 15-12-9 Handstand Push Ups - Rest 3:00 between sets

Conditioning: CF Open 26.3 For Time: 2 Rounds: 12 Burpee over Bar 12 Cleans (95/65) 12 Burpee over Bar 12 Thrusters (95/65) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (115/75) 12 Burpee over Bar 12 Thrusters (115/75) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (135/85) 12 Burpee over Bar 12 Thrusters (135/85) - Time Cap: 16 mins

Strength: Deadlift 4x3 Every 2:30 × 4 sets: 3 Deadlifts @72-75% of 1RM Conditioning: For time: 25-50-75 Calorie Row 5-15-25 50ft Shuttle Runs (Women's Calories: 20-40-60)

Strength: Shoulder Press 4x3 Every 2:30 × 4 sets: 3 Shoulder Press @72-75% of 1RM Conditioning: AMRAP 2: 10 Overhead Squat (95/65) 50 Double Unders Max Wall Walks (or Handstand Walk) - Rest 1:00 between sets * Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk (Scored = Total Time including rest)