Gymnastics 12min EMOM 1. 1-2 Rope Climbs [Legless if possible] 2. 20sec Ski Erg Conditioning 5 Rounds 10 Double KB Swings (24/16) 10 Double KB [...]

Weightlifting 10min EMOM 3 Burpees over Bar 1 Hang Power Clean (+lbs) *No Barbell Option* 10min EMOM 3 Burpee over Bar 4 DB Hang Power [...]

Strength Tempo Back Squats 4x6 (+lbs) [42X1] *No Barbell Option* Tempo Double DB/KB Goblet Squats (+lbs) [42X1] 4x8 (+lbs) Conditioning 3 Rounds 500/400m Row 25 [...]

Conditioning In teams of 3: "Triple Double DB Elizabeth" 63-45-27 Double DB Power Cleans (50/35) Ring Dips [box dips if necessary] Then; 63-45-27 Double DB [...]

Workout in Pink In teams of 3: "Kelly-ish" 21 Minute AMRAP 20 Burpees 30 Box Jumps (24/20) 30 Wall Balls (20/14)

Conditioning "Lynne" 5 Rounds (not for time) Max Bench Press (BW/.75BW) Max Pull-ups *No Barbell Option* "Lynne" 5 Rounds (not for time) Max Double DB [...]

Conditioning "Diane" 21-15-9 Deadlifts (225/155) Handstand Push-ups *Rest 5min* "Annie" 50-40-30-20-10 Double Unders Sit-ups

Conditioning "Nasty Girls" 3 Rounds 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/95) *Rest 5min* 30 Calorie Assault Bike

Conditioning A) "Jackie" 1000m Row 50 Thrusters (45/35) 30 Pull-ups B) Banded Sprints 5x30m *Rest as Needed Between Sets*

Conditioning "Isabel" 30 Power Snatches (135/95) *Rest 5min* 30 Calorie Ski Erg *Rest 5min* 30 Burpees to a 6"+ Target