Strength: Clean Deadlift 5x3 Every 2:00 x 5 sets: 3 Clean Deadlifts @ 90–95% of 1RM Clean Conditioning: Every 5:00 x 5 sets (for time, each set): 25/20 Calorie Row 25/20 Calorie Echo Bike

Conditioning: AMRAP 25: 1 Mile Run Max Rounds of "Cindy" 5 Pull Ups 10 Push Ups 15 Air Squats

Conditioning: AMRAP 20: 200m Run 2 Rope Climbs Accessory: 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Bent Over Row (RPE 6-7) Dumbbell Bench Press (RPE 6-7) * Not a workout, don't sprint through this

Strength: Bench 5x3 Every 2:00 x 5 sets: 3 Bench Press @ 78% of 1RM Conditioning: 6 sets (for time, each set): 48 Double Unders 12 Burpee Over Bar 6 Deadlifts (275/185) - Rest 1:00 b/t sets

Strength: Clean & Jerk 3-1 EMOM 5: 3 Clean and Jerks (singles) @ 70% of 1RM - Into... Every :30 x 10 sets: 1 Clean and Jerk @ 75–80% of 1RM Conditioning: For time (each set): 21-15-9: Hang Power Clean (95/65) Shoulder to Overhead (95/65) - Rest 4:00 9-15-21: Shoulder to Overhead (95/65) Hang Power Clean (95/65)

Strength: Snatch 6x2 Every 2:00 × 6 sets: 2 Squat Snatch (singles) @ 75–78% of 1RM Conditioning: For Average Watts (BikeERG) or Total Cals (Echo Bike/Row): 20:00 Watt Test Bike Erg or 20:00 Calorie Echo Bike Test or 20:00 Calorie Row Test

Gymnastics (Handstand Walk): **Level 1:** EMOM 9: Min 1: 2-3 Pike on Box Wall Walks Min 2: :15-:30 GHD Hollow Hold (or on floor) Min 3: Rest **Level 2:** EMOM 9: Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 2: :15-:30 GHD Hollow Hold (or on floor) Min 3: Rest minute **Level 3:** 2 min on/1 min off for 3 Sets: 15/12 Calorie Row (or Ski) Max Distance Handstand Walk in the remaining time Conditioning: For time