Conditioning: EMOM 12: :45 Max Burpees Over Bar :15 Rest Strength: Strict Press + Push Press 5x6 Every 2:00 x 5 Sets: 3 Strict Press + 3 Push Press - Build load across sets

Strength: Snatch Deadlift + Power Snatch + Overhead Squat 1x1 EMOM 10: 1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat - Start light and build each minute (Score is Heaviest Weight) Conditioning: 10 RFT: 16 Air Squat 8 Toes to Bar 4 Power Snatch (135/95)

Strength: Pause Deadlifts 5x3 Every 2:00 x 5 Sets: 3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65% of 1RM Conditioning: 5 RFT: 10 Deadlift (275/185) 20 Push Ups

Conditioning: AMRAP 3 x 5 Sets: 25/20 Calorie Echo Bike 50ft Dumbbell Farmer Carry Walking Lunge (50s/35s) Max Burpees Over DBs in the remaining time - Rest 1:00 between sets

Gymnastics (Strict Dip/Push-up): **Warm-up (All Levels):** Complete 2 rounds of: :20 Ring Support Hold 5 Box Dips, 5 Push Ups, or 5 second Plank Hold *Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches. WORKOUT **Level 1** 6-8 mins working up to max set of Incline Push Ups * Recommended rest would be about :60 between attempts. Spend the first few rounds doing 1-3 Push Ups or 3-5 second Pl

Strength: Tempo Back Squat 5x3 Every 2:00 x 5 sets: 3 Tempo Back Squats (3-second descent) @ 60–65% of 1RM Conditioning: For time: 5-10-15-20-25 Calorie Row Kettlebell Goblet Squats (70/53) Women's Calories: 4-8-12-16-20

Strength: Power Clean & Push Jerk 6x3 Every 1:30 x 6 sets: 2 Power Cleans + 1 Push Jerk @ 65% of 1RM C&J Conditioning: Every 2:00 x 8 sets, for time each set: 100m Run 5 Touch and Go Clean & Jerk (135/95)

Strength: Power Snatch 10x2 EMOM 10: 2 Power Snatch (Singles) @ 60% of 1RM Power Snatch Conditioning: 3 RFT: 50 Wall Balls (20/14) 25 Toes to Bar

Conditioning: For time: 400m Run 25 Bench Press (115/75) 5 Wall Walks 400m Run 20 Bench Press (115/75) 5 Wall Walks 400m Run 15 Bench Press (115/75) 5 Wall Walks 400m Run 10 Bench Press (115/75) 5 Wall Walks

Strength: Deadlift 1x3 Take 12-15 mins to build to a 3RM Deadlift Conditioning: 10 RFT: 12 GHDs (or V-Ups) 1 Rope Climb (or 3 Strict Pull Ups)