Gymnastics (Strict Dip/Push-up): **Warm-up (All Levels):** Complete 2 rounds of: :20 Ring Support Hold 5 Box Dips, 5 Push Ups, or 5 second Plank Hold *Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches. WORKOUT **Level 1** 6-8 mins working up to max set of Incline Push Ups * Recommended rest would be about :60 between attempts. Spend the first few rounds doing 1-3 Push Ups or 3-5 second Pl

Strength: Tempo Back Squat 5x3 Every 2:00 x 5 sets: 3 Tempo Back Squats (3-second descent) @ 60–65% of 1RM Conditioning: For time: 5-10-15-20-25 Calorie Row Kettlebell Goblet Squats (70/53) Women's Calories: 4-8-12-16-20

Strength: Power Clean & Push Jerk 6x3 Every 1:30 x 6 sets: 2 Power Cleans + 1 Push Jerk @ 65% of 1RM C&J Conditioning: Every 2:00 x 8 sets, for time each set: 100m Run 5 Touch and Go Clean & Jerk (135/95)

Strength: Power Snatch 10x2 EMOM 10: 2 Power Snatch (Singles) @ 60% of 1RM Power Snatch Conditioning: 3 RFT: 50 Wall Balls (20/14) 25 Toes to Bar

Conditioning: For time: 400m Run 25 Bench Press (115/75) 5 Wall Walks 400m Run 20 Bench Press (115/75) 5 Wall Walks 400m Run 15 Bench Press (115/75) 5 Wall Walks 400m Run 10 Bench Press (115/75) 5 Wall Walks

Strength: Deadlift 1x3 Take 12-15 mins to build to a 3RM Deadlift Conditioning: 10 RFT: 12 GHDs (or V-Ups) 1 Rope Climb (or 3 Strict Pull Ups)

Gymnastics (Strict Pull Up): * We will retest at the end of the cycle **Warm-up (All Levels):** Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows **Level 1:** 6-8 mins to work up to 1 set of Max Unbroken Assisted Pull Up * Recommended to warm up with a few very small sets 3-5 reps, and rest about :60 before going for your big max set * Set up where the bar is at chest height when

Strength: Back Squat 1x3 Take 12-15 mins to build to a 3RM Back Squat Conditioning: For time: 21-15-9: Calorie Echo Bike Goblet Squats (50/35) * Women's Calories (16-12-8) - Rest until the 8:00 mark, then... 45/36 Calorie Echo Bike 45 Goblet Squats (50/35)

Conditioning: 6 RFT: 2 Rope Climbs (or 6 Strict Pull Ups) 25ft Handstand Walk (or 2 Wall Walks) 4 Front Squats (185/125) 25ft Handstand Walk (or 2 Wall Walks) (KG conv: 85/57.5) * Barbell is from the floor, not rack

Conditioning: AMRAP 3 (3 Sets) + AMRAP 4: 20/15 Calorie Row or Ski 20 GHDs (or V-Up) Max Toes to Bar (until 100 repetitions are completed) - Rest 1:00 between AMRAPs