Gymnastics 5min EMOM 1-3 Ring Muscle-ups or 3 Banded Ring Muscle-up Transitions Conditioning 5 Rounds 12-15/8-10 Calorie Ski 15-20/10-15 Calorie Row 50-100 DU 10-15 Burpees [...]

Weightlifting 6min EMOM 5 Power Snatches (+lbs) Conditioning 24min E3M 45sec Max Calorie Assaut Bike 10 30ft Touch & Go Sprints

Strength Back Squats 5x5 (+lbs) Conditioning 33-27-21-15-9 KB Swings (24/16) Box Jump Overs (24/20) Tuck-ups

Strength 4 Rounds (not for time) 6-8 Seated DB Strict Press (+lbs) 30-60sec Handstand Shoulder Taps *Rest 2min Between Sets* Conditioning 12min AMRAP 10 Pull-ups [...]

Conditioning In teams of 3: 4 Rounds 90 Calorie Assault Bike 60 Double KB Front Squats (24/16) 30 Burpee Pull-ups

Conditioning In teams of 2: 50-40-30-20-10 Devils Press (50/35) Box Jump Overs (24/20) Medball Sit-ups

Strength 4 Rounds (not for time) 6 Bench Press (+lbs) Max(-1) Strict Chin-ups *Rest 2min Between Sets Conditioning 3 Sets 20/15 Calorie Ski Then; 3 [...]

Weightlifting 8min EMOM 4 Power Snatches (+lbs) Conditioning 15min EMOM 1. 40sec Max 30ft Touch & Go Sprints 2. 20 DB Snatches (50/35) 3. 10 [...]

Strength Tempo Back Squats 6x4 (+lbs) [60X1] *Rest 2min Between Sets* Conditioning 14-12-10-8-6 Strict Ring Dips Double DB Front Rack Lunges (50/35) Box Jumps (30/24) [...]

Gymnastics 4 Rounds (not for time) 8-10 Seated DB Strict Press (+lbs) 30-60sec Handstand Hold [chest facing wall] *Rest 2min Between Sets* Conditioning 12min AMRAP [...]