Gymnastics (Rope Climb): **LEVEL 1:** EMOM 9: Min 1: 2 Zombie Rope Climbs Min 2: 10 Hip Tap Planks (slow and controlled) Min 3: Rest Minute **LEVEL 2: ** Every 2 min for 4 Sets: 1 Rope Climb 35 Double Unders 1 Rope Climb (:90 cap per set) **LEVEL 3** 2 min ON/1 min OFF for 3 sets: 50ft DB Farmers Carry (50s/35s) 1 Rope Climb Conditioning: AMRAP 10: 15 Push Press (75/55) 15 Box Jump (24/20)

Strength: Back Squat 5x3 Every 2:00 x 5 sets: 3 Back Squats @ 72–75% of 1RM Conditioning: 10 RFT: 200m run Into, 2 rounds of "Cindy": 5 Pull Ups 10 Push Ups 15 Air Squats

Strength: Power Clean + Hang Power Clean + Push Jerk 6x3 Every 2:00 × 6 sets: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% of 1RM Conditioning: For time: 15-12-9: Clean and Jerk (155/105) - Sets must be completed unbroken (touch & go)

Conditioning: AMRAP 2 x 10 sets: 10 Box Jumps (30/24) Max Calorie Row - Rest 2 min b/t sets

Strength: Snatch + Overhead Squat 6x3 Every 2:00 × 6 sets: 1 Squat Snatch + 2 Overhead Squats @ 70–72% of 1RM Conditioning: AMRAP 10: 30 Double Unders 15 Overhead Squats (75/55)

Strength: Deadstop Deadlift 5x3 Every 2:00 x 5 sets: 3 Deadstop Deadlifts @ 70% of 1RM Conditioning: For time: 90/70 Calorie Echo Bike 45 Deadlifts (225/155)

Gymnastics (Handstand Walk): **Level 1:** EMOM 9: Min 1: 8-10 Pike HSPU Lift Offs - feet on box for those who can Min 2: :15-:30 Hollow Hold Min 3: Rest minute **Level 2:** EMOM 9: Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall Min 2: :15-:30 Hollow Rocks Min 3: Rest minute **Level 3:** EMOM 9: Min 1: :30 Max Distance Handstand Walk Min 2: :30 Max GHD Sit Ups Min 3: Rest minute Conditioning: AMRAP 4 x 4 sets: 40

Conditioning: For time (each set): 9-7-5: Front Squats (155/105) Ring Muscle Up - @10:00 5-7-9: Front Squats (155/105) Ring Muscle Up * Conditioning first today! We want muscle ups performed while fresh so mechanics stay sharp. Strength: Bench Press 5x5 Every 2:00 x 5 sets: 5 Bench Press @ 70% of 1RM

Strength: Power Snatch 10x2 EMOM 10: 2 Power Snatch (singles) @ 65% of 1RM Conditioning: For time: 75/60 Calorie Row 50 Burpee Over Bar 25 Power Snatch (135/95)

Gymnastics (Rope Climb): **Warm Up (all levels):** Seated on Box Foot Lock Drill; 5 Foot Locks Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand Standing Foot Lock to Stand; 5 locks + stand + reach **LEVEL 1:** EMOM 9: Min 1: 2 Zombie Rope Climbs Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1) Min 3: Rest Minute **LEVEL 2: ** EMOM 9: Min 1: 35 Double Unders Min 2: 1-2 Rope Climbs Min 3: Rest Minute **LEVEL 3** 5 Sets: :30 Max Rope Climbs :90 R