Gymnastics 5 Rounds (not for time) 1 Rope Climb (legless if possible) 10/10 Cossack Squats 30sec Forearm Plankt Conditioning "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-ups

Conditioning In teams of 2: 20 Rounds 15 Abmat Sit-ups 10 Wall Balls (20/14) 5 Burpee Pull-ups *Leap Frog style*

Conditioning In teams of 2: 20min AMRAP 50 Ring Push-ups 50 DB Box Step-ups (50/30) (20/16) 50 Ring Rows 50 Double Unders [each]

Weightlifting 15min E90sec 2 Hang Power Snatches 1 Overhead Squat Conditioning 12min AMRAP 15 KB Swings (24/16) 12 Overhead Squats (95/65) 9 Pull-ups

Weightlifting 6 Rounds (not for time) 3 Muscle Cleans 3 Strict Press Conditioning 3 Rounds 40sec Max Calorie Row 20sec Rest 40sec Max Russian Twists [...]

Strength Back Squats Build to a 3RM Conditioning Death by Burpee Box Overs (24/20) Start at 5, +1 EMOM

Gymnastics 10min EMOM 1. 20sec Handstand Hold + 3x3sec Negative 2. 5-8 Strict Pull-ups Conditioning 10-8-6-4-2 Ring Dips DB Snatches (50/30) x2 Tuck-ups x3

Strength 3 Rounds (not for time) 10/10 Front Rack Box Step-ups (+lbs) 20/20 DB/KB Side Bends (+lbs) Conditioning 10min AMRAP 10 Hang Power Clean & [...]

Conditioning In teams of 2: 10min AMRAP 10 Pull-ups 10 Push-ups 10min AMRAP 15 KB Swings (24/16) 15 KB Cleans (24/16) 10min AMRAP 20 Tuck-ups [...]

Conditioning In teams of 2: 80 Front Rack Lunges (95/65) 80 Box Dips 60 Front Rack Lunges (95/65) 60 Burpee Box Jumps (24/20) 40 Front [...]