Conditioning: For time, each portion: 30 Dumbbell Bench (50s/35s) 200 Double Unders 100ft Dumbbell Farmers Lunge (50s/35s) - Rest until 10:00, then... For Time: 2 Mile Run

Strength: Power Snatch 3x1 Take 10-12 mins to build to 80–85% of 1RM Power Snatch and complete 3 Singles at that weight - Rest :60-:90 b/t Singles Conditioning: Monthly Challenge Workout - Retest from May 5th For Average Watts (BikeERG) or Total Cals (Echo Bike/Row): 20:00 Watt Test Bike Erg or 20:00 Calorie Air Bike Test or 20:00 Calorie Row Test - Use same type of machine used in initial test

Gymnastics (Rope Climb): **Level 1:** EMOM 8: Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top) Min 2: 12-18 Alternating V-ups Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow & controlled tempo) Min 4: 12 Bodyweight Hip Thrusts (Glute Bridges) **Level 2 & 3:** 2 Sets: 2 Mins Max Reps Rope Climbs - Rest 2 mins b/t sets Conditioning: Every 3:00 x 7 Sets (For time, each set): 200m Run 50 Double Unders 12 Toes to Bar

Strength: Clean & Jerk 1x1 Take 10-12 mins to build to 85% of 1RM C&J - If form looks good and you're feeling it, then build to a 1RM * The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently (Push Jerk/Split Jerk). Conditioning: AMRAP 10: 5 Burpee Over Bar 5 Shoulder To Overhead (115/75) 10 Front Rack Step Back Lunges (115/75)

Strength: Deadlift 4x2 Every 2:00 x 4 Sets: 2 Deadlifts @ 80–85% of 1RM Conditioning: EMOM 20: Odd: 15/12 Calorie Row Even: 15 AbMat Sit Ups

Conditioning: "Murph" For time: 1-mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-mile Run - Partition pull-ups, push-ups, and air squats as needed. Weighted Vest 20/14.

Strength: Power Clean & Jerk 3x1 (singles) Take 10-12 mins to build to 80–85% of 1RM C&J and complete 3 singles at that weight Conditioning: For time: 3 Rounds: 50 Double Unders 5 Clean & Jerks (115/75) 3 Rounds: 50 Double Unders 5 Clean & Jerks (135/95) 3 Rounds: 50 Double Unders 5 Clean & Jerks (155/105)

Strength: Back Squat 6x2 Every 1:30 x 6 sets 2 Back Squats @ 65% of 1RM Conditioning: AMRAP 15: 50/40 Calorie Row 50 Air Squats

Strength: Snatch 1x1 Take 10-12 mins to build to a heavy single snatch: - Work to 85% of 1RM Snatch, if form is good and you are feeling it, continue build to a 1RM Conditioning: For time, each set: 27-21-15-9: Calorie Echo Bike Dumbbell Snatch (50/35) - Rest till 12:00 21-15-9: Calorie Echo Bike Dumbbell Snatch (50/35) (Women's Calories: 22-16-12-8, 16-12-8)

Strength: **Level 1:** EMOM 8: Min 1: 1 Pike on Box Around the World per side Min 2: :20-:25 Hollow Hold Min 3: 6 Pike on Box Shoulder Taps (or 10 Pike Shoulder Taps on Floor) Min 4: :20-:25 Superman Hold **Level 2 & 3:** EMOM 8: Min 1: :30 Max Distance Handstand Walk Min 2: 16-24 Alternating V-ups Min 3: :30 Max Distance Handstand Walk Min 4: :45 Easy Echo Bike Recovery Conditioning: For time: 40-30-20-10 Box Jumps (20") 50ft Handstand Walk (Or 4 Wall Walks) after each set