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

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...