Handstand Skill Work: EMOM 8: MIN 1 - 3 Pike Push-up Negatives (:02-:03) MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups Conditioning: 2 Sets: 50ft Single DB Walking Lunge (70/50) 21 Strict Handstand Push Ups 50ft Single DB Walking Lunge (70/50) 15 Strict Handstand Push Ups 50ft Single DB Walking Lunge (70/50) 9 Strict Handstand Push Ups 50ft Single DB Walking Lunge (70/50) - Rest 3:00 b/t sets (Score is slowest set time)

Conditioning: 5 RFT: 20 Toes to Bar 20 Burpees to Bar - Target is 6" Above Standing Reach Strength: Monthly Challenge - Bench Press 3 Sets (Post-Workout): Max Bench Press at Monthly Challenge Weight - Rest 1:00 b/t sets (Score is Total Reps) Loading Guidelines: Freedom - 155/95 Independence - 135/85 Liberty - 115/75

Strength: Front Squat 1x6 Every 2:00 x 4 sets: 6 Front Squats - Start moderate and build to moderate heavy load (RPE 7) (Score is heaviest completed load) Conditioning: For time: 400m Run 15 Clean & Jerks (135/95) 400m Run 12 Clean & Jerks (135/95) 400m Run 9 Clean & Jerks (135/95) - Unbroken Clean & Jerks, 200m Penalty Run each break

Conditioning: For time: 9-7-5 Ring Muscle-Up Deadlift (315/205) Strength: FOR LOAD (Post-Workout) 5-4-3-2-1-1-1 Deadlift* *Start with workout weight and Build (Score is Heaviest Weight)

Conditioning: 8 Rounds: 48 Double Unders 12 Burpees to Bar 12 Toes to Bar - Rest 1:00 b/t rounds - Burpee to Bar Target is 6" above standing reach (Score is slowest round)

Conditioning: For time: 5K Row - Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)

Strength: EVERY 1:30 (10 SETS): 2 Front Squats* *Start Moderate and Build to Heavy (RPE 8-9) (Score is the Heaviest Weight) Conditioning: AMRAP 12: 30 Air Squats 3 Rope Climbs

Conditioning: WORKOUT PART 1 - ISABEL For time: 30 Snatches (135/95) - Option for Squat or Power KG: 60/42.5 - Rest Until 10:00 then complete Part 2 WORKOUT PART 2: For load, every :30 for 10:00: 1 Power Snatch (Athlete Choice, Moderate Heavy) - Should be heavier than workout weight

Strength: Push Press 1x10 EMOM 8: MIN 1 - 10 Push Press @ 60-70% or 1RM MIN 2 - :30 Row - Score is heaviest load completed Conditioning: Every 3:00 x 6 Sets: 250/225m Row 50 Double Unders 5 Clean & Jerks (185/125) (Score is Slowest Time)

Strength: Back Squat 1x1 Take 15 mins to build to a heavy single Back Squat following this rep scheme: 5-4-3-2-1-1-1 Conditioning: 5 RFT: 40 Step Back Lunges 30 GHD Sit Ups or AbMat Sit Ups