Strength: Deadlift 4x3 Every 2:00 x 4 sets: 3 Deadlifts @70% of 1RM Conditioning: Teams of 2 (for total calories): AMRAP 16: Partner 1: 1:00 Max Calorie Echo Bike Partner 2: 1:00 Rest - Partners alternate each minute, using same Echo Bike

Strength: Power Snatch 10x3 (Cycling) EMOM 10: 3 Touch-and-Go Power Snatch @ RPE 6 Conditioning: 7 sets (for time, each set): 7 Box Jumps (30/24) 14 Kettlebell Swings (53/35) 28 Double Unders - Rest 1:00 between sets

Gymnastics Open Prep (Bar Muscle Ups): **Level 1:** Part A: Perform 3 sets of 5 strict pull-up negatives on low rings/rig with a 4-second lowering on each rep. 1 minute rest between sets. - Into... Part B: EMOM 12: Min 1: 8 Bent Over Barbell Rows Min 2: Max Band Assisted Chin over Bar Hold with :30 cap (You may also perform chest to bar hold if :30 is attainable) Min 3: 8-12 Straight Arm Banded Lat Pull-Downs Min 4: Rest minute **Level 2:** Part A. Jump to Hollow + Tight Arch

Strength: Back Squat 4x3 Every 2:00 x 4 sets: 3 Back Squats @70% of 1RM Conditioning: AMRAP 12 (for total reps): 10-20-30-40-50... Air Squats 5-10-15-20-25... Single Arm Devil Press (50/35)

Strength: Deadlift 4x3 Every 2:00 × 4 sets: 3 Deadlifts @65% of 1RM Conditioning: Open 23.3 In a 6:00 window, complete: 5 Wall Walks 50 Double Unders 15 Snatches (95/65) 5 Wall Walks 50 Double Unders 12 Snatches (135/95) * If completed before the 6:00 time cap, add 3:00 to the time cap and complete: 20 Strict Handstand Push Ups 50 Double Unders 9 Snatches (185/125) * If completed before the 9:00 time cap, add 3:00 to the time cap and complete: 20 Strict Handstand Push Ups 50

Strength: Shoulder Press 4x3 Every 2:00 × 4 sets: 3 Shoulder Press @60% of 1RM Conditioning: EMOM 14: Odd Minute: 200m Run (or 8x50ft Shuttle Run) Even Minute: 10 Bench Press (155/95)

Strength: Back Squat 4x3 Every 2:00 × 4 sets: 3 Back Squats @65% of 1RM Conditioning: For time: 27-21-15-9 Wall Balls (20/14) Calorie Row * Women's Calories: 22-16-12-8

Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups): Level 1: EMOM 10: Odd: 6-8 Scap Pull-ups Even: 6-8 Kip Swings Level 2: EMOM 10: Odd: 4-6 Single Leg Box Butterfly drill Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups) Level 3: EMOM 10: Odd: :30 Row @ 5k pace Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5) Conditioning: 2 sets (for time, each set): 3 Rounds: 15 GHDs (or V-Ups) 12 Chest to Bar 9 Burpee to Bar - Rest 3:00 between sets

Strength: Squat Clean + Push Jerk 10x1 EMOM 10: 1 Squat Clean + Push Jerk @ RPE 6 Conditioning: AMRAP 7: 50/40 Calorie Echo Bike Max Clean and Jerks (135/95)

Conditioning: For time, partitioned any way: 40 Ring Muscle Ups 80 Calorie Row 120 Wall Balls (20/14) Time cap: 20 minutes (Scored by Reps Completed at 20 minutes. Note time if finished) Core Work: 3 sets: 10 Seated Oblique Twists with Med Ball (each side) - Rest :30 20 Plank KB Pull Unders - Rest 1:00 between rounds * Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.