Gymnastics: Handstand Push-ups Every :90 for 5 rounds (7:30 total): Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push...

Strength: Deadlifts & Broad Jumps 5 sets: 3 Deadlifts @80% of 1RM 3 Broad Jumps Conditioning: 4 RFT: 400m Run 40/32 Calorie Row

Conditioning: Every 1:30 (8 sets (12:00)): 12/10 Calorie Echo Bike 5 Power Snatches (50-60% of 1RM) Accessory: 3-4 sets for Quality: 10...

Strength: Front Squats & Box Jumps 5 sets: 3 Front Squats @80% of 1RM 4 Box Jumps (moderate-high height) Conditioning: 3 sets: AMRAP 5: 3...

Strength: Take 15 mins to build to a 1RM Squat Snatch (build across sets) Conditioning: 5 RFT: 25 Wall Balls (20/14) 15 Toes to Bar 200m Run

Conditioning: Every 2:00 (7 sets, for time each set): 200/175m Row 3 Power Cleans + 3 Push Jerks (50-60% of 1RM C&J) Strength: 3 sets: 6...

Strength: Take 15 mins to build to a 1RM Front Squat + Max Height Box Jump (build across sets) Conditioning: 4 sets: (for time, each...

Gymnastics: Handstand Walk Practice EMOM 10 Level 1: Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder...

Strength: Take 15 mins to build to a 1RM Deadlift + Max Distance Broad Jump (build across sets) Conditioning: For time: “The Mule”...

Conditioning: Community Cup Workout #1 As many rounds and reps as possible in 20 mins of: 15 box jump-overs (30/24) 10 dumbbell snatches...