Conditioning: AMRAP 7: 3 Squat Cleans (155/105) 5 Burpee Pull Ups Gymnastics - Handstand/Grip (Week 4): EMOM 8: Level 1: Odd minute: 10 Hanging Strict Knee Raises Even minute: :30 Pike Box Handstand Hold or Plank Hold Practice Level 2: Odd minute: 12 Alternating Single Leg Toes to Bar Even minute: :30 Handstand Hold Practice Level 3: Odd minute: 20 Alternating Single Leg Toes to Bar Even minute: :30 Freestanding Handstand Hold Practice - Indicate what Level completed in notes

Conditioning: 4 RFT: 20/16 Calorie Echo Bike 20 Single Arm Dumbbell Push Press (50/35) 20 Stick Sit Ups Accessory: 3 sets: 10 Dumbbell Arnold Press @ RPE 7/10 - Rest :30 12 Barbell Supinated Bent Over Row @ RPE 7/10 Rest :30 15 Banded Pull Aparts @ RPE 5/10 - Rest 1:00 between sets * 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. Rest 2 mins between rounds.

Strength: Snatch Pull + Hang Snatch 5x2 5 sets: 1 Snatch Pull + 1 Hang Snatch (@70-75% of 1RM Snatch) - Rest :60-:90 between sets Conditioning: For time: 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) - Rest 1:00 40 Wall Balls (20/14) 20 Box Jump Overs (24/20) - Rest 1:00 60 Wall Balls (20/14) 30 Box Jump Overs (24/20)

Strength: Bench Press 4x10 4 sets: 10 Bench Press (build across sets by feel) Conditioning: AMRAP 15: 10/8 Calorie Row 10-15-20-25. . . Push Ups - Score is total reps, including the Row calories

Conditioning: 5 sets (for time, each set): 400m Run 20 GHDs (Or V-Ups) 20 Kettlebell Swings (53/35) - Rest 2:00 between sets

Conditioning: Open 19.4 For reps: 3 Rounds: 10 Power Snatches (95/65) 12 Bar Facing Burpees - Rest 3:00 3 Rounds: 10 Bar Muscle Ups 12 Bar Facing Burpees (12 min time cap, including rest) - Score = reps completed at the 12 min mark. If you complete the workout, your score is 132 reps. Note your time in the comments. Accessory: 3 sets: 10 Dumbbell Bench Press (RPE 7) - Rest :30 12 Barbell Bent Over Row (RPE 7) - Rest :30 12-15 Bench Dumbbell Flies (RPE 5) - Rest 1:00 between s

Strength: Front Squat 5x10 5 sets: 10 Front Squat (build across sets by feel) - Rest 2 mins between sets Conditioning: Freedom Isn't Free 6 sets (for reps): 1:00 Max Shuttle Runs 1:00 Max GHDs (Or V-Ups) 1:00 Rest * Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.

Gymnastics: Handstand/Grip (Week 3) AMRAP 4: - Rest 1 min AMRAP 4: * Start the second AMRAP at the beginning. Level 1: 10 Plank Shoulder Taps [right/left = 2 reps] 100ft Plate Pinch Walking Carries (15/10 pounds, 7.5/5 kg) Level 2: 10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps] 100ft Plate Pinch Walking Carries (25/15 pounds, 10/7.5 kg) Level 3: 20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps] 100ft Plate Pinch Walking Carries (35/25 pounds,

Conditioning: “CHAD 1000X” For Time: 1000 Box Step Ups (20") Original WOD - use a 45/35# vest/ruck backpack, if available RX (1000)/Indy (750) @ CFKL - use 20/15# vest, if available Liberty (500) - "Slick" (bodywieght, no vest) - 45 min cap * This Hero workout was written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder stemming from

Strength: Power Clean & Jerk 6x1 6 sets: 1 Power Clean & Jerk (80-85%) (Choice of Split or Push Jerk) Conditioning: Honor and Respect AMRAP 12: 60 Deadlifts (95/65) 40 Hang Power Clean & Jerks (95/65) 20 Thrusters (95/65) Max Calorie Echo Bike in remaining time