Conditioning: AMRAP 5 x 4 Sets: 800m Run Max Bar Muscle-Ups in Remaining Time - Rest 2:00 b/t sets (Score is Total BMU Reps)

Strength/Skill - Low Ring or Low Bar Muscle Transition Work: On an 8:00 clock practice... Freedom (Advanced) - Low Ring Muscle Up Transition + Strict Dip Independence (Intermediate) - Low Ring Muscle Up + Kipping/Jumping Ring Dip Liberty (Beginner) - Low Ring/Bar Muscle Up Transition + Jumping Dip Conditioning: For time: 60-40-20-40-60 Calorie Echo Bike Complete 20 Box Step-Overs (24/20) After Every Set (Women's Calories: 48-32-16-32-48)

Strength/Skill: EMOM 9: MIN 1 - 3 Deadlifts (Increasing Weight) MIN 2 - :45 Pacing Burpees or Up-Downs MIN 3 - :45 Plank - Deadlifts: Start moderate/mod-heavy and build to workout weight * Burpees/Up-Downs: Moderate pace for :45, getting :15 Rest before Plank Conditioning: Every 3:30 x 5 Sets: 7 Deadlifts (315/205) 14 Lateral Burpee Over Bar 21 GHDs (Score is Slowest Set)

Strength: Overhead Squat 1x3 Take 12-15 mins to build to a Moderate-Heavy 3-Rep Overhead Squat Conditioning: 3 RFT: 100 Double Unders 25 Overhead Squats (95/65)

Conditioning: For time: 50 Push-Ups 2000m Row Strength/Skill (Post-WOD): EMOM 15: MIN 1 - Max Bench Press or Max DB Bench MIN 2 - Max Strict Pull-Ups MIN 3 - Rest (Score is Total Reps) Options for Loading: Barbell - 185/115, 155/95, 135/85 DBs - 70/50, 50/35, 35/25 Modifications for Strict Pull-Ups: Banded Strict Pull Ups or Ring Rows

Handstand Skill Work: ON A 10:00 CLOCK... Handstand Walk, Handstand Hold, & Overhead Stability Work: Freedom (Advanced) - Handstand Walk or Handstand Hold Independence (Intermediate) - Kick-Ups/Box Pike Walk Liberty (Beginner) - Bear Crawl/Wall Walk/Waiter Walk Conditioning: Every 3:30 x 5 Sets: 400m Run 12 Hang Power Cleans (135/95) (Scored by Slowest Set)

Conditioning: For time: 40-30-20-10: Wall Balls (20/14) Toes to Bar Strength (Post-WOD): Back Squat 1x3 Take 15 mins to build to a heavy 3-Rep Back Squat

Conditioning: For time: 75/60 Calorie Row 25 Burpee Box Jump Overs (24/20) 50 Alt. Dumbbell Snatch (50/35) 25 Burpee Box Jump Overs (24/20) 75/60 Calorie Row

Strength: Every 1:30 x 5 Sets: 3 Deadlifts 2 Power Clean 1 Shoulder to Overhead - Start Moderate and Build to Heavy Conditioning: 7 RFT: 7 Deadlifts (275/185) 7 Strict Handstand Push Ups

Strength: Push Press 1x8 Take 12 mins to build to a heavy 8-Rep Push Press - Retest from 8/6 Conditioning: Every 3:00 x 5 Sets: 50 Double Unders 50ft Single Arm Overhead Dumbbell Walking Lunge (50/35) 50 Double Unders (Scored by Slowest Set)