Strength: Power Snatch + Overhead Squat 5x3 Every 2:00 x 5 sets: 2 Touch & Go Power Snatch + 1 Overhead Squat @RPE 7 Conditioning: Annie For time: 50-40-30-20-10 Double Unders AbMat Sit Ups

Strength: Deadlift 4x2 Every 2:30 × 4 sets: 2 Deadlifts @80–82% of 1RM Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/125) Push Ups Toes to Bar

Strength: Shoulder Press 5x2 Every 2:00 × 5 sets: 2 Shoulder Press @75% of 1RM Conditioning: 5 RFT: 20/16 Calorie Row 10 Box Jump Overs (24/20)

Strength: Back Squat 4x2 Every 2:30 × 4 sets: 2 Back Squats @80–82% of 1RM Conditioning: 5 Sets (for time, each set): 20/16 Calorie Echo Bike 50ft Double Dumbbell Front Rack Lunges (50s/35s) - Rest 1:30 between sets

Conditioning: CF Open 11.1 AMRAP 10: 30 Double Unders 15 Power Snatch (75/55) Gymnastics Open Prep (Toes to Bar): Level 1: EMOM 10: Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway) Even: 10 Anchored Seated Toes to Bar Compressions Level 2: EMOM 10: Odd: 2-8 Toes to Bar Even: :30 Ski or Row @ moderate pace Level 3: 75 Toes to Bar for Time * At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute) (10 min Cap)

Strength: Shoulder Press 4x3 Every 2:00 × 4 sets: 3 Shoulder Press @ 70% of 1RM Conditioning: Teams of 2 (1:1), for total time: 50-40-30-20-10 Calorie Echo Bike * 40-32-24-16-8 Women's Calories Note: Both athletes complete all sets. The calorie reps are not shared. P1 completes a set, then P2 completes the same set.

Strength: Back Squat 4x3 Every 2:00 × 4 sets: 3 Back Squats @ 75% of 1RM Conditioning: 4 Sets: AMRAP 3: (For Rounds + Reps, each set): 50ft Single Arm Overhead Walking Lunge (50/35) Max Rounds: 10 Ring Rows (Or 5 Strict Pull Ups) 10 Push Ups 10 AbMat Sit-ups - Rest 1:00 between sets

Conditioning: EMOM 10: 200/175m Row - Rest 2:00 EMOM 8: 1 Clean & Jerk @ RPE 7 (@65-70% of 1RM) - Rest 2:00 EMOM 10: 10 Bar Facing Burpees

Strength: Deadlift 4x3 Every 2:00 × 4 sets: 3 Deadlifts @ 75% of 1RM Conditioning: 4 Sets (for time, each set): 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) 10 Wall Balls (20/14) 5 Box Jump Overs (24/20) - Rest 2:00 between sets

Strength: Shoulder Press 4x4 Every 2:00 × 4 sets: 4 Shoulder Press @ 65% of 1RM Conditioning: 2 sets (for time, each set): 21/15 Calorie Echo Bike 50 Double Unders 15/12 Calorie Echo Bike 50 Double Unders 9/7 Calorie Echo Bike 50 Double Unders - Rest 3:00 between sets