Weightlifting Split Jerk w/ 3sec Hold in Catching Position 5x3 Conditioning 9min AMRAP 30 Pull-ups 30 Wall Balls (20/14)

Gymnastics 4 Rounds (not for time) 5-10 Tempo Ring Dips [31X2] 5-10 Tempo Ring Rows [31X2] Conditioning 5 Rounds 10 Sumo Deadlift High Pulls (115/80) [...]

Conditioning In teams of 2: 10min AMRAP 10 DB Front Squats (50/35) 2 Wall Climbs 30 Double Unders *Rest 3min* 10min AMRAP 6 Push-ups 9 [...]

Conditioning In teams of 2: 50 Calorie Assault Bike 75 Box Dips 100 Lateral Box Overs 150 Ground to Overhead w/ Plate (45/25) 100 Lateral [...]

Gymnastics 21 Pull-ups *Rest 90sec* 18 Pull-ups *Rest 75sec* 15 Pull-ups *Rest 60min* 12 Pull-ups or 15 Pull-ups *Rest 90sec* 12 Pull-ups *Rest 75sec* 9 [...]

Strength Overhead Squat 4x3 w/ 3sec Hold at Bottom (+lbs) Conditioning 2 Rounds 1min AMRAP Calorie Row *Rest 1min* 1min AMRAP Handstand Push-ups *Rest 1min* [...]

Weightlifting 4 Rounds (not for time) 2 Squat Cleans 3 Front Squats Conditioning 100 Double Unders 50 DB Snatches (50/35) 100 Double Unders 50 DB [...]

Gymnastics Muscle-ups 4x1-3 Conditioning 5 Rounds 20 KB Swings (24/16) 15 Tuck-ups 10 Push Press (95/65) *Each athlete must complete 5 Rope Climbs before the [...]

Strength Deadlifts 3x5 (+lbs) Conditioning 15min EMOM 1. 8 Toes to Bar + 8 Push-ups 2. 16 DB Front Rack Lunges (50/35) 3. 12/8 Calorie [...]

Conditioning In teams of 4: 300 Calorie Row 300 Wall Balls (20/14) P1. Max Calorie Row P2. Two-Arm DB/KB Overhead Hold (35/25) P3. Max Wall [...]