Strength 3 Sets 12-20 Tempo Pistol Squats [21X1] 15 Hip Thrusts [2sec hold at top] *Rest 90sec Between Sets* Conditioning 18min E3M 1. 35-50/27-35 Calorie [...]

Strength 3 Sets 12 Supinated Grip Bent Over Rows (+lbs) [2sec hold at top] 7-7-7 Bicep Curls [7 low to mid, 7 mid to high, [...]

Weightlifting 10min E75sec 1 Power Snatch 3 Overhead Squats Conditioning 4 Rounds 3min AMRAP 3 Power Snatches (115/80) 6 Push-ups 9 Squats *1min Rest Between [...]

Gymnastics 3 Sets 8-10 Strict Box Handstand Push-ups [3sec down] 60/60sec Forearm Side Plank *Rest 90sec Between Sets* Conditioning 4 Rounds 20 DB Box Step-ups [...]

Strength 10min E2min 30sec 6 Deadlifts (+lbs) [double overhand grip] 6/6 Jumping Bulgarian Split Squats (+lbs) Conditioning For Time: 5-10-15-10-5 Deadlifts (225/155) Wall Balls (20/14) [...]