Strength: Power Snatch + Snatch Balance 5x3 Every 2:00 x 5 sets: 2 Touch & Go Power Snatch + 1 Snatch Balance @ RPE 7 Conditioning: 6 RFT: 3 Wall Walks 9 Overhead Squats (95/65) 12 Pull Ups

Strength: Deadlift 3x2 Every 3:00 × 3 sets: 2 Deadlifts @78-82% of 1RM Conditioning: 3 sets (for total reps): AMRAP 3: 100ft Single Dumbbell Walking Lunge (50/35) Max Burpee Over Dumbbell - Rest 2:00 between sets

Strength: Shoulder Press 3x2 Every 3:00 × 3 sets: 2 Shoulder Press @78-82% of 1RM Conditioning: Every 2:00 x 8 Sets (for time, each set): 15/12 Calorie Row 100m Run or 5x50ft Shuttle Run

Gymnastics: Bar Muscle-Up Work Novice/Intermediate: EMOM 9: Min 1: 8 Feet Assisted Strict or Strict Pull-ups Min 2: 6-8 Matador Dips or Bench Dips Min 3: Rest Minute Advanced: For time (9 min cap): 8 Bar Muscle Ups 16/12 Cal Row 6 Bar Muscle Ups 12/8 Cal Row 4 Bar Muscle Ups 8/6 Cal Row 2 Bar Muscle Ups Conditioning: For time, each set: 21-15-9 Calorie Echo Bike Kettlebell Swings (53/35) - Rest till 7:00 21-15-9 Calorie Echo Bike Toes to Bar - Rest till 14:00 21-15-9 Toes to

Strength: Back Squat 3x2 Every 3:00 × 3 sets: 2 Back Squats @78-82% of 1RM Conditioning: 2 sets (for time, each set): 9-6-3 Squat Cleans (135/95) 15-12-9 Handstand Push Ups - Rest 3:00 between sets

Conditioning: CF Open 26.3 For Time: 2 Rounds: 12 Burpee over Bar 12 Cleans (95/65) 12 Burpee over Bar 12 Thrusters (95/65) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (115/75) 12 Burpee over Bar 12 Thrusters (115/75) - Into... 2 Rounds: 12 Burpee over Bar 12 Cleans (135/85) 12 Burpee over Bar 12 Thrusters (135/85) - Time Cap: 16 mins

Strength: Deadlift 4x3 Every 2:30 × 4 sets: 3 Deadlifts @72-75% of 1RM Conditioning: For time: 25-50-75 Calorie Row 5-15-25 50ft Shuttle Runs (Women's Calories: 20-40-60)

Strength: Shoulder Press 4x3 Every 2:30 × 4 sets: 3 Shoulder Press @72-75% of 1RM Conditioning: AMRAP 2: 10 Overhead Squat (95/65) 50 Double Unders Max Wall Walks (or Handstand Walk) - Rest 1:00 between sets * Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk (Scored = Total Time including rest)

Strength: Clean & Jerk 10x1 EMOM 10: 1 Clean & Jerk @ RPE 7 * This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted. Conditioning: 8 RFT: 12 GHDs (or 15 V-Ups) 4 Deadlifts (225/155)

Strength: Back Squat 4x3 Every 2:30 × 4 sets: 3 Back Squats @72-75% of 1RM Conditioning: Every 8:00 x 3 Sets (For time, each set): 15/12 Calorie Echo Bike 15 Box Jump Overs (24"/20") 30 Push Ups 15 Box Jumps Overs (24"/20") 15/12 Calorie Echo Bike