Strength: Deadlift 1x3 Take 12-15 mins to build to a 3RM Deadlift Conditioning: 10 RFT: 12 GHDs (or V-Ups) 1 Rope Climb (or 3 Strict Pull Ups)

Gymnastics (Strict Pull Up): * We will retest at the end of the cycle **Warm-up (All Levels):** Complete 2 rounds of: 20 Scap Pull Ups 5 Strict Pull Ups OR 5 Ring Rows **Level 1:** 6-8 mins to work up to 1 set of Max Unbroken Assisted Pull Up * Recommended to warm up with a few very small sets 3-5 reps, and rest about :60 before going for your big max set * Set up where the bar is at chest height when

Strength: Back Squat 1x3 Take 12-15 mins to build to a 3RM Back Squat Conditioning: For time: 21-15-9: Calorie Echo Bike Goblet Squats (50/35) * Women's Calories (16-12-8) - Rest until the 8:00 mark, then... 45/36 Calorie Echo Bike 45 Goblet Squats (50/35)

Conditioning: 6 RFT: 2 Rope Climbs (or 6 Strict Pull Ups) 25ft Handstand Walk (or 2 Wall Walks) 4 Front Squats (185/125) 25ft Handstand Walk (or 2 Wall Walks) (KG conv: 85/57.5) * Barbell is from the floor, not rack

Conditioning: AMRAP 3 (3 Sets) + AMRAP 4: 20/15 Calorie Row or Ski 20 GHDs (or V-Up) Max Toes to Bar (until 100 repetitions are completed) - Rest 1:00 between AMRAPs

Conditioning: June Burpee Challenge EMOM 12: :45 Max Burpees Over Bar :15 Rest - Rest 8:00 after Part 1 and begin this at 20:00... "Randy" For time: 75 Power Snatch (75/55) * In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty

Conditioning: "Leti" For time: 5 Rounds: 8 Toes to Bar 25 AbMat Sit-ups - Then... 43 Thrusters (45/35) 82 Wallballs (20/14) - This workout is in honor and remembrance of one of our CFKL Athletes, Leticia Krupa, who lost her life in a tragic vehicle accident on April 18, 2026.

Conditioning: For time, each portion: 30 Dumbbell Bench (50s/35s) 200 Double Unders 100ft Dumbbell Farmers Lunge (50s/35s) - Rest until 10:00, then... For Time: 2 Mile Run

Strength: Power Snatch 3x1 Take 10-12 mins to build to 80–85% of 1RM Power Snatch and complete 3 Singles at that weight - Rest :60-:90 b/t Singles Conditioning: Monthly Challenge Workout - Retest from May 5th For Average Watts (BikeERG) or Total Cals (Echo Bike/Row): 20:00 Watt Test Bike Erg or 20:00 Calorie Air Bike Test or 20:00 Calorie Row Test - Use same type of machine used in initial test

Gymnastics (Rope Climb): **Level 1:** EMOM 8: Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top) Min 2: 12-18 Alternating V-ups Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow & controlled tempo) Min 4: 12 Bodyweight Hip Thrusts (Glute Bridges) **Level 2 & 3:** 2 Sets: 2 Mins Max Reps Rope Climbs - Rest 2 mins b/t sets Conditioning: Every 3:00 x 7 Sets (For time, each set): 200m Run 50 Double Unders 12 Toes to Bar