Strength: Deadlift 3x3 Every 2:00 × 3 sets: 3 Deadlifts @65% of 1RM Conditioning: For time: 15-12-9-6-3 Deadlift (185/125) Burpee Box Jump Overs (24"/20")

Strength: Back Squat 3x3 Every 2:00 × 3 sets: 3 Back Squats @65% of 1RM Conditioning: Every 4:00 x 5 sets (for time, each set): 12/10 Calorie Echo Bike 12 Dumbbell Front Squats (50s/35s) 12 Toes to Bar

Conditioning: CF Open 26.1 Workout For time: 20 Wallballs (20/14) 18 Box Jump Overs (24"/20") 30 Wallballs 18 Box Jump Overs 40 Wallballs 18 Medicine-ball Box Step-overs (20/14, 24"/20") 66 Wallballs 18 Medicine-ball Box Step-overs 40 Wallballs 18 Box Jump Overs 30 Wallballs 18 Box Jump Overs 20 Wallballs - Time Cap: 12 mins

Gymnastics: Ring Muscle Ups / Strict Pull-ups False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 min between sets. Elevate feet if able. - Into... EMOM 12: Min 1: 8 Single Arm DB Row/per arm Min 2: Max Chin Over Bar/Ring Hold (:30 cap) Min 3: 6-8 Hanging Scap Circles in each direction Min 4: Rest minute Conditioning: 4 sets (for reps, each set): 1:00 Max Calorie Row 1:00 Max AbMat Sit-ups 1:00 Max Step Back Lunges 1:00 Rest

Strength: Deadlift 3x5 Every 2:00 × 3 sets: 5 Deadlifts @60% of 1RM Conditioning: 3 RFT: 30 Wall Balls (20/14) 20 Pull Ups 10 Power Snatch (135/95)

Strength: Back Squat 3x5 Every 2:00 × 3 sets: 5 Back Squats @60% of 1RM Conditioning: For time (each set): 25/20 Calorie Echo Bike 25 Burpees 25/20 Calorie Echo Bike - at 8:00 25/20 Calorie Echo Bike 20 Burpee to Bar (6" target) 25/20 Calorie Echo Bike - at 16:00 25/20 Calorie Echo Bike 15 Burpee Box Jump Over (24"/20") 25/20 Calorie Echo Bike

Strength: Power Clean & Push Jerk 8x1 EMOM 8: 1 Power Clean + Push Jerk @ RPE 5-6 Conditioning: For time: 21-18-15-12-9-6 Dumbbell Push Press (50s/35s) 63-54-45-36-27-18 Double Unders

Strength: Shoulder Press 4x3 Every 1:30 x 4 sets: 3 Shoulder Press @65% of 1RM Conditioning: For time (including rest): 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters (95/65) - Rest 1:00 15 Front Squats (95/65) 30 Chest to Bar Pull Ups 15 Thrusters (95/65) - Rest 1:00 15 Front Squats (95/65) 30 Bar Muscle Ups 15 Thrusters (95/65)

Strength: Deadlift 4x3 Every 2:00 x 4 sets: 3 Deadlifts @70% of 1RM Conditioning: Teams of 2 (for total calories): AMRAP 16: Partner 1: 1:00 Max Calorie Echo Bike Partner 2: 1:00 Rest - Partners alternate each minute, using same Echo Bike

Strength: Power Snatch 10x3 (Cycling) EMOM 10: 3 Touch-and-Go Power Snatch @ RPE 6 Conditioning: 7 sets (for time, each set): 7 Box Jumps (30/24) 14 Kettlebell Swings (53/35) 28 Double Unders - Rest 1:00 between sets