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

Conditioning: For time: 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Echo Bike after each set (KG conv: 22.5/15 DBs) Accessory: Turkish Get-Ups: 5 x 2 reps (each side) * Use a weight that is challenging but allows for good form throughout reps

Gymnastics - Pulling (Week 9): Test Week! It's time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 mins Level 2: Complete max effort Kipping Ring/Bar Pull Ups in 2 mins Level 3: Complete max effort Kipping Ring/Bar Muscle Ups in 2 mins - Sets do not need to be completed unbroken. Perform max reps within the 2 mins Conditioning: For time: 100 Double Unders 25 Handstand Push Ups 25 Box Jump Overs (20) 10 Wall W

Conditioning: AMRAP 8: 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes to Bar - Rest 4:00 AMRAP 8: 50/40 Calorie Row Max Rounds: 10 Burpee Over Bar 10 Overhead Squats (75/55) Accessory: Accumulate 4 mins of a sandbag front hold at a challenging weight - Rest as needed * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athlete

Gymnastics - Pressing (Week 9): Test Week! It's time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort wall walks [to your comfort level] within 2 mins Level 2: Complete max effort kipping handstand push ups within 2 mins Level 3: Complete max effort strict wall facing handstand push ups within 2 mins - Sets do not need to be completed unbroken. Perform max reps within the 2 mins Conditioning: 5 sets, for time (each set): 10 D

Conditioning: 4 sets (for time, each set): 400m Run - Rest 1:00 200m Run - Rest :45 100m Run - Rest 2:00 between sets *Or (You choose) Bike Option 4 sets (for time, each set): 25/20 Calorie Echo Bike - Rest 1:00 15/12 Calorie Echo Bike - Rest :45 10/8 Calorie Echo Bike - Rest 2:00 between sets