Gymnastics 4 Sets 8-10 Strict Pull-ups [2sec down, chest to bar if possible] 8-10 Beat Swings *Rest 15sec* 45sec Max Calorie Ski *Rest 2min Between [...]

Weightlifting 10min EMOM 1 Hip Power Snatch 1 Overhead Squat 1 Hip Squat Snatch Conditioning 20min E2M30sec 1. 20 DB Hang Snatches (60/40) 15-20/10-15 Calorie [...]

Gymnastics 3 Sets 8-12 Tempo Strict Dips [hands on box or DB's] [31X1] *Rest 15sec* 15-20sec L-Sit Hang *Rest 2min Between Sets* Conditioning 40-30-20-10 20 [...]

Strength 14min E2M 2 Front Squats (+lbs) Conditioning 5 Rounds 2min AMRAP 5 Box Jumps (30-36"/24-30") 10 Burpees to a Target (10"/6") Max Calorie Assault [...]

Strength 10min E2M30sec 4 Bench Press (+lbs) 6-8 Plyo Push-ups/Clapping Push-ups Conditioning 10 Pull-ups [chest to bar if possible] 15 Deadlifts (225/155) 25 Sit-ups 10 [...]

Conditioning In teams of 2: 18 Rounds 6 Devils Press (35/20) 7 Double DB Thrusters (35/20) 8 Burpees over DBs *I go, you go, fuego*

Conditioning In teams of 2: 32min E2M 1. 10-20 Double DB Box Step Overs (50/35) 2. 20-30 Strict Chin-ups 3. 40 Calorie Assault Bike 4. [...]

Strength 10min E2M 6 Bench Press (+lbs) 4-6 Plyo Push-ups/Clapping Push-ups Conditioning 0:00-5:00 45-60 Pull-ups [chest to bar if possible] 5:00-10:00 60-75/45-60 Calorie Ski 10:00-15:00 [...]

Strength 15min E2M30 4 Tempo Front Squats (+lbs) [32x1] Conditioning 20min AMRAP 15 Sit-ups 10 Double DB Hang Squat Cleans (35/20) 5 Burpee Box Jump [...]

Gymnastics 4 Sets 8 Box Handstand Push-ups [3sec down, hands on plates/DB's if possible] 30-45sec Handstand Hold *Rest 2min Between Sets* Conditioning 4-5 Rounds 12 [...]