Strength: Back Squat 1x1 Build to a new 1RM Back Squat Conditioning: For time: 21-18-15-12-9 Calorie Row Double Kettlebell Front Rack Lunge Steps (53s/35s) Women Calories: 16-14-12-9-6

Strength: Clean & Jerk 1x1 Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athletes choice) Post-strength: 3 sets of 10 Dumbbell Row (heavy, single arm) Conditioning: EMOM 10 (For time, each set): 10 Toes to Bar 10 Push Press (95/65)

Gymnastics - Pulling (Week 8): Complete 3 rounds x 40-50% of your 1 rep max from week one * Goal is to complete each set unbroken * Rest 2 mins between sets Level 1: Ring Rows Level 2: Kipping Ring/Bar Pull-ups Level 3: Ring/Bar Muscle-Ups * If you did not complete the max test on September 4th, instead do :40-:50 of work Conditioning: 3 sets (for time, each set): 12/10 Calorie Echo Bike 6 Bar Muscle Ups 12/10 Calorie Echo Bike - Rest 1:00 between sets * After third set, rest

Strength: Deadlift 1x1 Build to a new 1RM Deadlift Post-strength: 3 sets of 8 Dumbbell Z-Press Conditioning: AMRAP 8: 12 Dumbbell Deadlift (50s/35s) 48 Double Unders - Rest 2:00 between AMRAPs AMRAP 8: 8 Dumbbell Bench Press (50s/35s) 8 Box Jump Overs (24/20)

Conditioning: For time: 400m Run 30/24 Calorie Row (or Ski) - Rest 1:1 2 Rounds 200m Run 15/12 Calorie Row (or Ski) - Rest 1:1 4 Rounds...

Strength: Back Squat: 4x2 @ 70% of 1RM Back Squat (Focus on speed out of the hole) Post-Strength: 3 sets of 10 DB Reverse Fly...

Strength: Skill Focus (Split Jerk): Tall Split Jerks (3x3) Jerk Balance (3x3 @ bar/light weight) - Focus: speed and foot replacement...

Strength: Snatch: Build to a new 1RM Post-Strength: 3 sets of 8 Bent-over Barbell Rows Conditioning: AMRAP 6 x 2 Sets: 10/8 Calorie Echo...

Conditioning: 6 Sets for time (each set): 400m Run with Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 =...

Strength: Deadlift: 4x2 @ 70% of 1RM Deadlift Post-Strength: 3 sets of 10 Dumbbell Bench Press (light/moderate) Conditioning: AMRAP 1 x 6...