Conditioning: For time, each set (2 sets total, 7 min cap/3 mins rest): 15-12-9 Calorie Echo Bike 5-4-3 Power Cleans (185/125) Womens calories: 12-10-8

Conditioning: AMRAP 3 x 3 sets + AMRAP 4 (for total BJO reps): 5 Wall Walks 20 Toes to Bar Max Box Jump Overs (24/20) - Rest 1:00 between sets

Conditioning: AMRAP 25: 400m Run 5 Rounds of "Strict Cindy": 5 Strict Pull Ups 10 Push Ups 15 Air Squats (Scored by Rounds + Reps. For the run, each 100m = 1 rep)

Gymnastics: Ring Muscle-Ups / Strict Pull-ups Novie/Intermediate: EMOM 9: Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed) Min 3: Rest minute Advanced: AMRAP 9: 4/2 Ring Muscle Ups 8/6 Calorie Row 36 Double Unders Conditioning: For time: 15-12-9-6-3 Front Squats (135/95) Bar Facing Burpees

Strength: Power Clean & Jerk 8x2 EMOM 8: 2 Power Clean and Push Jerks (singles) @ RPE 5–6 Conditioning: 2 RFT: 800m Run 50 Kettlebell Swings (53/35)

Strength: Deadlift 1x1 Take 12-15 mins to build to a 1RM Conditioning: For time: 50/40 Calorie Echo Bike 25 GHDs (or V-Ups) 50 Dumbbell Box Step Ups (35/25) (20") 25 GHDs (or V-Ups) 50/40 Calorie Echo Bike

Strength: Shoulder Press 1x1 Take 12-15 mins to build to a 1RM Conditioning: Every 5:00 x 3 sets (for time, each set): 75 Double Unders 25 Push Ups 50 Double Unders 15 Dumbbell Bench Press (50s/35s)

Strength: Back Squat 1x1 Take 12-15 mins to build to a 1RM Conditioning: "Jackie" For time: 1000m Row 50 Thrusters (45/35) 30 Pull Ups

Strength: Power Snatch + Snatch Balance 5x3 Every 2:00 x 5 sets: 2 Touch & Go Power Snatch + 1 Snatch Balance @ RPE 7 Conditioning: 6 RFT: 3 Wall Walks 9 Overhead Squats (95/65) 12 Pull Ups

Strength: Deadlift 3x2 Every 3:00 × 3 sets: 2 Deadlifts @78-82% of 1RM Conditioning: 3 sets (for total reps): AMRAP 3: 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell - Rest 2:00 between sets