Conditioning: For time: 1-2-3-4-5-6-7-8-9-10 Devils Press (50s/35s) * 10/8 Calorie Echo Bike after each set (KG conv: 22.5/15 DBs) Accessory: Turkish Get-Ups: 5 x 2 reps (each side) * Use a weight that is challenging but allows for good form throughout reps

Gymnastics - Pulling (Week 9): Test Week! It's time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort Ring Rows in 2 mins Level 2: Complete max effort Kipping Ring/Bar Pull Ups in 2 mins Level 3: Complete max effort Kipping Ring/Bar Muscle Ups in 2 mins - Sets do not need to be completed unbroken. Perform max reps within the 2 mins Conditioning: For time: 100 Double Unders 25 Handstand Push Ups 25 Box Jump Overs (20) 10 Wall W

Conditioning: AMRAP 8: 50/40 Calorie Row Max Rounds: 15 Push Ups 15 Toes to Bar - Rest 4:00 AMRAP 8: 50/40 Calorie Row Max Rounds: 10 Burpee Over Bar 10 Overhead Squats (75/55) Accessory: Accumulate 4 mins of a sandbag front hold at a challenging weight - Rest as needed * If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold. * Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athlete

Gymnastics - Pressing (Week 9): Test Week! It's time to see our hard work pay off. How do your numbers compare to week one? Level 1: Complete max effort wall walks [to your comfort level] within 2 mins Level 2: Complete max effort kipping handstand push ups within 2 mins Level 3: Complete max effort strict wall facing handstand push ups within 2 mins - Sets do not need to be completed unbroken. Perform max reps within the 2 mins Conditioning: 5 sets, for time (each set): 10 D

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)