Strength: Clean & Jerk 1x1 Take 10-12 mins to build to 85% of 1RM C&J - If form looks good and you're feeling it, then build to a 1RM * The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently (Push Jerk/Split Jerk). Conditioning: AMRAP 10: 5 Burpee Over Bar 5 Shoulder To Overhead (115/75) 10 Front Rack Step Back Lunges (115/75)

Strength: Deadlift 4x2 Every 2:00 x 4 Sets: 2 Deadlifts @ 80–85% of 1RM Conditioning: EMOM 20: Odd: 15/12 Calorie Row Even: 15 AbMat Sit Ups

Conditioning: "Murph" For time: 1-mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-mile Run - Partition pull-ups, push-ups, and air squats as needed. Weighted Vest 20/14.

Strength: Power Clean & Jerk 3x1 (singles) Take 10-12 mins to build to 80–85% of 1RM C&J and complete 3 singles at that weight Conditioning: For time: 3 Rounds: 50 Double Unders 5 Clean & Jerks (115/75) 3 Rounds: 50 Double Unders 5 Clean & Jerks (135/95) 3 Rounds: 50 Double Unders 5 Clean & Jerks (155/105)

Strength: Back Squat 6x2 Every 1:30 x 6 sets 2 Back Squats @ 65% of 1RM Conditioning: AMRAP 15: 50/40 Calorie Row 50 Air Squats

Strength: Snatch 1x1 Take 10-12 mins to build to a heavy single snatch: - Work to 85% of 1RM Snatch, if form is good and you are feeling it, continue build to a 1RM Conditioning: For time, each set: 27-21-15-9: Calorie Echo Bike Dumbbell Snatch (50/35) - Rest till 12:00 21-15-9: Calorie Echo Bike Dumbbell Snatch (50/35) (Women's Calories: 22-16-12-8, 16-12-8)

Strength: **Level 1:** EMOM 8: Min 1: 1 Pike on Box Around the World per side Min 2: :20-:25 Hollow Hold Min 3: 6 Pike on Box Shoulder Taps (or 10 Pike Shoulder Taps on Floor) Min 4: :20-:25 Superman Hold **Level 2 & 3:** EMOM 8: Min 1: :30 Max Distance Handstand Walk Min 2: 16-24 Alternating V-ups Min 3: :30 Max Distance Handstand Walk Min 4: :45 Easy Echo Bike Recovery Conditioning: For time: 40-30-20-10 Box Jumps (20") 50ft Handstand Walk (Or 4 Wall Walks) after each set

Conditioning: Half Murph For time: 800m Run - Into... 10 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats - Into... 800m Run

Strength: Squat Clean 6x2 Every 2:00 × 6 sets: 2 Squat Cleans (singles) @ 78–80% of 1RM Squat Clean Conditioning: 10 RFT: 15 Wall Balls (20/14) 3 Wall Walks

Gymnastics (Pullup/Upper Body/Core): EMOM 8: Min 1: :30 Hanging Leg Raise or Hanging Knee Raise/:30 Rest Min 2: :30 Max Strict Pullups/Ring Rows/:30 Rest Min 3: :30 High Plank to Low Plank/:30 Rest Min 4: 10 Bodyweight Hip Thrusts Conditioning: 4 RFT: 400m Run 20 Box Jumps (24/20) 100ft Bodyweight Walking Lunge