Gymnastics 10min EMOM 1. 1-2 Legless Rope Climbs [no jump if possible] 2. 5-10 Strict Handstand Push-ups Conditioning 20min E4M 12 Double DB Box Step-ups [...]

Strength 9min E90sec 3 Power Clean & Jerks (+lbs) Conditioning 5min AMRAP 8 Power Cleans (95/65) 8 Burpees over Bar *Rest 2min* 5min AMRAP 8 [...]

Strength Back Squats 6x1 (+lbs) Conditioning In teams of 2: 90 Calorie Row Then; 40-30-20 Devil's Press (35/20) Box Jump Overs (24/20)

Conditioning In teams of 2: 30min E6M 30 Calorie Assault Bike 30 Calorie Row 30 Double DB Push Press (40/30)

Conditioning In teams of 2: 500m Run [each] 100 KB Sumo Deadlift High Pulls (32/24) 50 Medball Sit-ups (20/14) 50 Dips 500m Run [each] 50 [...]

Strength Back Squats 5x3 (+lbs) Conditioning 5 Rounds 20 Single KB Suitcase Lunges (24/16) 10 Broad Jumps (6'/5') 10 Ring Rows [feet on bench/box if [...]

Gymnastics 12min EMOM 1. Max Handstand Push-ups [strict if 10+ kipping] 2. Rest 3. Max Strict Chin-ups [chest to bar if possible] 4. Rest Conditioning [...]

Weightlifting 12min E90sec 2 Power Cleans + 2 Push Jerks (+lbs) Conditioning 50 Thrusters (75/55) *Rest 90sec* 50/40 Calorie Bike *Rest 90sec* 10 Rope Climbs [...]

Conditioning 30min E5M 1. 15-12-9/12-9-6 Floor Press (135/95) Calorie Row 2. 800/600m Run Max Double DB Box Step-overs (24/20) (50/35)

Weightlifting 15min E90sec 1 Hang Squat Snatch [above knees] 3 Overhead Squats Conditioning 3 Rounds 2min AMRAP 3-6-9-12-15-18-21... Burpees [no jump] Pull-ups *Rest 1min* 2min [...]