Gymnastics 5-4-3-2-2 Strict Handstand Push-ups 5 Kipping Handstand Push-ups *Rest as Needed Between Sets* Conditioning 2 Rounds 800m Run 40 Thrusters (45/35) 20 Ring Rows

Gymnastics Bar Muscle-ups 15min to Practice Conditioning 14-12-10-8-6 Floor Press (135/85) Deadlifts (225/155) *use one bar and change weights between movements*

Weightlifting 5 Rounds (not for time) 2 Power Cleans 1 Front Squat 2 Split Jerks Conditioning 15min E3M 3 Front Squats (+lbs) 5 Jump Squats

Gymnastics 5 Rounds (not for time) 6 Pistol Squats [Left] 30sec Side Plank [Left] 6 Pistol Squats [Right] 30sec Side Plank [Right] Conditioning 6min AMRAP [...]

Conditioning In teams of 3: 21 Rounds 2min AMRAP 15/12 or 12/9 Calorie Assault Bike Max DB Power Clean & Jerks (35/25)  

Conditioning In teams of 2: 2 Rounds 7min AMRAP Max Distance Row *Rest 3min* 7min AMRAP 10 Tuck-ups 7 Box Jumps (24/20) [no extension] 5 [...]

Weightlifting 10min EMOM 1 Power Clean & Push Jerk (+lbs) Conditioning 4 Rounds 400m Run 5 One-Arm DB Manmakers [Left] (+lbs) 5 One-Arm DB Manmakers [...]

Weightlifting 4 Rounds (not for time) 8/8 DB/KB Bulgarian Split Squats (+lbs) 8-12 Ring Dips Conditioning 8min AMRAP 10 Wall Balls (30/20) 6 Toes to [...]

Conditioning 40min EMOM 1. 15/12 or 12/9 Calorie Row 2. 50-100ft Sled Push 3. 30/30 Mountain Climbers or 15/15 Russian Twists 4. 12/9 or 9/6 [...]

Weightlifting 5 Rounds (not for time) 2 Power Snatches 2 Hang Squat Snatches Conditioning 5 Rounds 2min AMRAP 5 Strict Chin-ups 15 Burpees over Bar [...]