Conditioning: CF Open 11.1 AMRAP 10: 30 Double Unders 15 Power Snatch (75/55) Gymnastics Open Prep (Toes to Bar): Level 1: EMOM 10: Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway) Even: 10 Anchored Seated Toes to Bar Compressions Level 2: EMOM 10: Odd: 2-8 Toes to Bar Even: :30 Ski or Row @ moderate pace Level 3: 75 Toes to Bar for Time * At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute) (10 min Cap)

Strength: Shoulder Press 4x3 Every 2:00 × 4 sets: 3 Shoulder Press @ 70% of 1RM Conditioning: Teams of 2 (1:1), for total time: 50-40-30-20-10 Calorie Echo Bike * 40-32-24-16-8 Women's Calories Note: Both athletes complete all sets. The calorie reps are not shared. P1 completes a set, then P2 completes the same set.

Strength: Back Squat 4x3 Every 2:00 × 4 sets: 3 Back Squats @ 75% of 1RM Conditioning: 4 Sets: AMRAP 3: (For Rounds + Reps, each set): 50ft Single Arm Overhead Walking Lunge (50/35) Max Rounds: 10 Ring Rows (Or 5 Strict Pull Ups) 10 Push Ups 10 AbMat Sit-ups - Rest 1:00 between sets

Conditioning: EMOM 10: 200/175m Row - Rest 2:00 EMOM 8: 1 Clean & Jerk @ RPE 7 (@65-70% of 1RM) - Rest 2:00 EMOM 10: 10 Bar Facing Burpees

Strength: Deadlift 4x3 Every 2:00 × 4 sets: 3 Deadlifts @ 75% of 1RM Conditioning: 4 Sets (for time, each set): 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) 10 Wall Balls (20/14) 5 Box Jump Overs (24/20) - Rest 2:00 between sets

Strength: Shoulder Press 4x4 Every 2:00 × 4 sets: 4 Shoulder Press @ 65% of 1RM Conditioning: 2 sets (for time, each set): 21/15 Calorie Echo Bike 50 Double Unders 15/12 Calorie Echo Bike 50 Double Unders 9/7 Calorie Echo Bike 50 Double Unders - Rest 3:00 between sets

Strength: Deadlift 4x4 Every 2:30 × 4 Sets: 4 Deadlifts @ 70% of 1RM Conditioning: 3 sets (for time, each set): 2 Rounds: 10 Toes to Bar 2 Wall Walks 10 Hang Power Snatches (75/55) - Rest 2:00 between sets

Conditioning: As few sets as possible to finish (max 8 sets) AMRAP 2: 75 Lateral Burpee Over Bar 100/80 Calorie Row - Rest 1:00 between sets * You must earn the row, burpees come first! (Scored = Total Time incl. rest) Gymnastics: Chest to Bar Pull-ups/Bar Muscle-Ups Level 1: EMOM 9: Min 1: 6 Single Leg Box Butterfly Circle Drill Min 2: 6 Strict Scap Circles Min 3: 6-8 Butterfly Small Circles Level 2: EMOM 9: Min 1: 6 Single Leg Box Butterfly Circle Drill Min 2: 6 Strict Sca

Strength: CYCLING (SNATCH) EMOM 10: 2 Touch & Go Power Snatch + 2 Overhead Squat @ RPE 6–7 (@55-65% of 1RM Snatch) Conditioning: For time: 25x50ft Shuttle Runs 50 Wall Balls (20/14) 50 V-Ups 50 Wall Balls (20/14) 25x50ft Shuttle Runs

Strength: Shoulder Press 4x5 Every 2:00 × 4 sets: 5 Shoulder Press @ 62% of 1RM Conditioning: 21-15-9: Deadlifts (225/155) Handstand Push Ups - Into... 21-15-9: Deadlifts (315/205) 50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts (KG conv: 102.5/70, 142.5/92.5) - Score by reps completed at 9 min time cap. If finished, put completion time in notes.