Gymnastics 10min EMOM 1. 40sec Max Handstand Push-ups 2. 40sec Max Double Unders Conditioning 7min AMRAP 3-6-9-12-15... Chest to Bar Pull-ups Double DB Front Squats [...]

Strength 5 Rounds (not for time) 10 Tempo Pistol Squats [31X1] 10 Sumo Deadlift High Pulls (+lbs) Conditioning 5 Rounds 5 Double DB Snatches (50/35) [...]

Gymnastics 10min EMOM 3 Low Hang Squat Cleans (+lbs) [below knees] Conditioning 6 Rounds 9 Thrusters (95/65) 9 Toes to Bar

Strength 15min E3M 10/8 Calorie Ski Erg 10 Deadlifts (+lbs) Conditioning 20-16-12-8-4 Double DB Box Step Overs (24/20) (50/35) Ring Dips

Conditioning 25min EMOM (30sec On/30sec Off) 1. Assault Bike 2. Forearm Plank to Plank 3. Wall Balls (20/14)/Foam Roll Quads 4. Row/Super Frog Stretch 5. [...]

Conditioning "19.1" 15min AMRAP 19 Wall Balls (20/14) 19 Calorie Row

Strength Strict Pull-ups 3x5-4-3-2-1 [+lbs if possible] *Rest 15-20sec Between Sets, 2min Between Rounds* Conditioning 5 Rounds 15 Burpees 15/15 Russian Twists 30 KB Swings [...]

Strength Back Squats 3x3-2-2 (+lbs) *Rest 20sec Between Sets, 2min Between Rounds* *No Barbell Option* Tempo Double DB/KB Front Squats 3x7 (+lbs) [32X1] Conditioning 25/20 [...]

Weightlifting 12min E90sec 3 Split Jerks (+lbs) Conditioning "15.4" 8min AMRAP 3 Handstand Push-ups 3 Power Cleans (185/125) 6 Handstand Push-ups 3 Power Cleans (185/125) [...]

Gymnastics 10min E2M 2-5 Bar Muscle-ups/6-10 Chest to Bar Pull-ups/6-10Pull-ups 6-10 Burpees to a Target (10"/6") Conditioning 12min AMRAP 6 Burpees over DB's 6 Double [...]