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

Conditioning: For time w/a partner: (35 min cap) "Angie's" House 40 Pull-Ups 40 Push-Ups 40 Sit-Ups 40 Air Squats "Helen's" House 400 Meter Run 42 KBS (53/35) 24 Pull-Ups "Fran's" House 30 Thrusters (95/65) “Nancy's" House 400 Meter Run 30 Overhead Squats (95/65) “Grace & Isabel's" House 40 Ground-To-Overheads (95/65) "Kelly's" House 400 Meter Run 60 Box Jumps (24/20) 60 Wallballs (20/14) - Partners run together and split reps evenly

Strength: Clean & Jerk 7x1 Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85% of 1RM C&J) Conditioning: 10 RFT: 10 Deadlifts (135/95) 30 Double Unders

Gymnastics - Handstand/Grip (Week 5): EMOM 9: :40 work/:20 rest Level 1: Min 1: Plank Plate Up/Downs Min 2: Dead Hang on Rig Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15] Level 2: Min 1: Box Handstand Plate Up/Downs Min 2: Dead Hang on Rig Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25] Level 3: Min 1: Handstand Plate Up/Downs Min 2: One Arm Dead Hang (:20 per arm) Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35] * Repeat until

Conditioning: “Kelly” 5 RFT: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Conditioning: AMRAP 7: 3 Squat Cleans (155/105) 5 Burpee Pull Ups Gymnastics - Handstand/Grip (Week 4): EMOM 8: Level 1: Odd minute: 10 Hanging Strict Knee Raises Even minute: :30 Pike Box Handstand Hold or Plank Hold Practice Level 2: Odd minute: 12 Alternating Single Leg Toes to Bar Even minute: :30 Handstand Hold Practice Level 3: Odd minute: 20 Alternating Single Leg Toes to Bar Even minute: :30 Freestanding Handstand Hold Practice - Indicate what Level completed in notes

Conditioning: 4 RFT: 20/16 Calorie Echo Bike 20 Single Arm Dumbbell Push Press (50/35) 20 Stick Sit Ups Accessory: 3 sets: 10 Dumbbell Arnold Press @ RPE 7/10 - Rest :30 12 Barbell Supinated Bent Over Row @ RPE 7/10 Rest :30 15 Banded Pull Aparts @ RPE 5/10 - Rest 1:00 between sets * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 mins between rounds.

Strength: Snatch Pull + Hang Snatch 5x2 5 sets: 1 Snatch Pull + 1 Hang Snatch (@70-75% of 1RM Snatch) - Rest :60-:90 between sets Conditioning: For time: 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) - Rest 1:00 40 Wall Balls (20/14) 20 Box Jump Overs (24/20) - Rest 1:00 60 Wall Balls (20/14) 30 Box Jump Overs (24/20)

Strength: Bench Press 4x10 4 sets: 10 Bench Press (build across sets by feel) Conditioning: AMRAP 15: 10/8 Calorie Row 10-15-20-25. . . Push Ups - Score is total reps, including the Row calories

Conditioning: 5 sets (for time, each set): 400m Run 20 GHDs (Or V-Ups) 20 Kettlebell Swings (53/35) - Rest 2:00 between sets