Gymnastics - Handstand/Grip (Week 6): AMRAP 7: Ascending ladder of reps 1-2-3-4-5-6-etc… Level 1: Box Pike to Hollow Plank Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [35s/25s] Level 2: Walk Walk Plank Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [50s/35s] Level 3: Walk Walk + Shoulder Taps [right/left =1 rep] After EVERY round, complete 100-foot farmers carry [70s/50s] Conditioning: 3 RFT: 7 Dea

Conditioning: Every 2:00 x 6 sets: 15 Air Squats 50 Double Unders 15 Air Squats Accessory: “Shock Method” 3 sets: 6 Bench Press (Heavy) 12 Push Ups 25 Bench Dumbbell Fly (light) - Rest 2:00 between sets * Score = bench press loads

Strength: Snatch 5x2 Every 2:00 x 5 Sets: 2 Snatch @ 75–80% of 1RM Conditioning: AMRAP 2: 15/12 Calorie Echo Bike 12 Alternating Dumbbell Snatches (50/35) Max Burpee over Dumbbell in remaining time - Rest 1:00 between sets * Continue until 75 Burpee over Dumbbell are complete * Time cap: 23 mins (8 rounds). If capped, add one second to your time for each rep remaining.

Conditioning: For time: 25 Box Step Ups (24/20) 50 GHDs (Or Stick Sit Ups) 25 Box Jumps (24/20) 50 V-Ups 25 Box Jump Overs (24/20) 50 Sit Ups 25 Box Step Ups (24/20) Mini Pump - Lower Push: 4 sets: :30 Wall Sit - Rest :30 20 Front Foot Elevated Split Lunge (45# Bumper Plate) (10 each side) @ RPE 7/10 - Rest 1:00 between sets * Instead of resting :30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. R

Strength: Shoulder Press 5x6 Every 2:00 x 5 sets: 6 Shoulder Press - Build across sets by feel Conditioning: 4 Sets (for time, each set): 15/12 Calorie Row 15 Thrusters (75/55) 15 Chest to Bar Pull Ups - Rest 1:1 between sets

Conditioning: With a Partner (for time): 1 mile run 4,000M (2.5 miles) Echo Bike 2,000M Row 1 mile run - Partners run together and split up the Echo Bike & Row as evenly as possible

Conditioning: For time w/a partner: (35 min cap) "Angie's" House 40 Pull-Ups 40 Push-Ups 40 Sit-Ups 40 Air Squats "Helen's" House 400 Meter Run 42 KBS (53/35) 24 Pull-Ups "Fran's" House 30 Thrusters (95/65) “Nancy's" House 400 Meter Run 30 Overhead Squats (95/65) “Grace & Isabel's" House 40 Ground-To-Overheads (95/65) "Kelly's" House 400 Meter Run 60 Box Jumps (24/20) 60 Wallballs (20/14) - Partners run together and split reps evenly

Strength: Clean & Jerk 7x1 Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85% of 1RM C&J) Conditioning: 10 RFT: 10 Deadlifts (135/95) 30 Double Unders

Gymnastics - Handstand/Grip (Week 5): EMOM 9: :40 work/:20 rest Level 1: Min 1: Plank Plate Up/Downs Min 2: Dead Hang on Rig Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [25/15] Level 2: Min 1: Box Handstand Plate Up/Downs Min 2: Dead Hang on Rig Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [35/25] Level 3: Min 1: Handstand Plate Up/Downs Min 2: One Arm Dead Hang (:20 per arm) Min 3: Seated Overhead Plate Holds - ELBOWS LOCKED OUT! [45/35] * Repeat until

Conditioning: “Kelly” 5 RFT: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14)