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

Conditioning: Mission 22 WOD Teams of 2, for time (Reps shared, one works/one rests): 44 Push Ups 44 Air Squats 44 Kettlebell Swings 44 Pull Ups 44 Deadlifts 44 Push Presses 44 Box Jumps 44 Burpees 44 Goblet Squats 44 Lunges 44 Toes to Bar 44 Hang Power Cleans 44 Thrusters 44 Box Jump Overs 44 Hand Release Push Ups 44 Kettlebell High Pulls 44 Reverse Lunges 44 Chest to Bar Pull Ups 44 Front Squats 44 Power Snatches 44 Burpee Box Jump Overs 44 Push Ups RX - Barbell: 95/65#, K