Gymnastics: Ring Dips Strength Option: 6 rounds alternating between each skill: :30 work/:30 rest Level 1: Elevated Push Ups or Push Ups...

Strength: Week 4 20 Rep Back Squat (+2.5-15 lbs from last week), check chart on whiteboard Conditioning: 5 RFT: 10 Right Arm Dumbbell...

Conditioning: AMRAP 7: 1000/850m Row (OR Ski) In remaining time: Max reps Strict Handstand Push Ups - Rest 5:00 AMRAP 7: 1000/850m Row...

Gymnastics: Strict Pull-ups EMOM 6: Level 1: Odd Minute: 4-6 Box Assist Pull Ups Even Minute: 5-7 Ring Rows Level 2: Odd Minute: 4-6 ...

Strength: Max Rep Bench Press + Burn Out Set Week 3: Max Rep Bench Press (+ 2.5-15 lbs from last week), check chart on whiteboard - Rest...

Conditioning: Every 5:00 (5 sets, for time each set): 20/16 Calorie Row 15/12 Calorie Echo Bike 200m Run Accessory: Accumulate 4 mins of...

Strength: Every 1:30 (6 sets) 1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM - Into... 3x3 Clean Deadlift + Clean Pull @85-90%...

Strength: Back Squat 1x20 Week 3: 20 Rep Back Squat (+2.5-15lbs from last week), check chart on whiteboard Conditioning: For time: 10...

Strength: Power Snatch + Hang Squat Snatch + Overhead Squat 1x3 EMOM 10: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75%...

Strength: Max Rep Bench Press + Burn Out Set Week 2: Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), check chart on whiteboard - Rest...