Conditioning: 2 Sets (for time, each set): 3 Rounds 7 Strict Handstand Push Ups 14 Dumbbell Deadlifts (50s/35s) - Rest 2:00 between sets Accessory: 3 sets: 12 Weighted Push Ups (or Dips) - Rest :30 12 Ring Rows - Rest :30 15 Dumbbell Lateral Raises - Rest 1:00 between sets * Instead of resting :30 secs, 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 7x2 Snatch Every 2:00 x 7 sets: 2 Snatches @75–80% of 1RM Snatch Conditioning: AMRAP 12: 48 Double Unders 12 GHDs (or V-Ups) 4 Back Squats (225/155) - Barbell taken from the rack or floor (athlete’s choice)

Conditioning: For time: 1000/850m Row 25 Box Jumps (24/20) 25 Hang Power Cleans (155/105) 25 Box Jumps (24/20) 1000/850m Row Mini Pump - Lower Pull: 3 sets: 10 Barbell Good Mornings @ RPE 6/10 - Rest :30 10 Farmers Carry Step Back Lunge (each side) @ RPE 7/10 - Rest 1 min 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: Shoulder Press 5x8 5 sets: 8 Shoulder Press (Strict) - Build load across sets by feel Conditioning: For time: 100 Bench Press (115/80) - Load should be @ 60% of 1RM Bench Press - Every time you break perform 15/12 Calorie Echo Bike

Conditioning: Every 8:00 x 4 sets (for time, each set): 300m Run 15 Toes to Bar 15 Double Dumbbell Front Squats (35s/25s) 25ft Front Rack Dumbbell Walking Lunge (35s/25s) 300m Run

Gymnastics - Handstand/Grip (Week 1): Week 1 - EMOM 8: (:40 work/:20 rest) Level 1: Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for :20-:30] Level 2: Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the :40 mark Even minute: Dead hang on pull up bar or high rings [aim for :20-:30+] Level 3: Odd minute: 3 wall walks + handstand hold a

Conditioning: Teams of 2, for time: 120 Wall Balls (20/14) 80/64 Calorie Row (or Ski) 40x50ft Shuttle Run 80/64 Calorie Row (or Ski) 120 Wall Balls (20/14) (KG conv: 9/6 Wall Ball) * Split reps/cals as evenly as possibly, one works/one rests Mayhem Mini-Pump –Glutes: 3 Rounds at moderate weight (RPE 7): 10 Weighted Hip Thrusts - Rest :30 10 GHD Hip Raises or 20 Supermans - Rest 1:00-2:00 between rounds * Instead of resting :30, athletes can partner up and go 1:1 on movements

Strength: Clean & Jerk 5x1 5 sets: 1 Clean & Jerk (@ 75–80% of 1RM C&J) - Rest :60-:90 between sets Conditioning: 5 RFT: 20 GHDs (or V-Ups) 75 Double Unders 5 Wall Walks

Conditioning: For time: 1000/875m Row @70% Effort - Rest 3:00 8x200/175m Row @80% Effort - Rest :30 after each set, including last set 1000/875m Row @90% Effort * Score is your total clock time at finish

Strength: Back Rack Lunges 4x8 4 sets: 8 Back Rack Lunges (per leg), build across sets based on feel Conditioning: For time: 25/20 Calorie Echo Bike 25 Toes to Bar 25/20 Calorie Echo Bike 15 Bar Muscle Ups (or 30 Chest to Bar) 25/20 Calorie Echo Bike 25 Toes to Bar 25/20 Calorie Echo Bike