Conditioning In teams of 3: 30min AMRAP 90 Calorie Assault Bike 60/60 Russian Twists [partner holds KB in Squat Position] 90 Calorie Row 90 Push-ups [...]

Strength 5 Rounds (not for time) 6 Pendlay Rows (+lbs) [2sec down] 8/8 Single-Arm DB Strict Press (+lbs) [2sec down] *Rest 2min Between Rounds* Conditioning [...]

Gymnastics 3 Rounds (not for time) Max(-2) Strict Pull-ups [chest to bar if possible] 10 Beat Swings *Rest 2min Between Sets* Conditioning 18min E90sec 1. [...]

Strength 15min E3M 3 Thrusters (+lbs) 200m Row Conditioning 21-15-9-3 Handstand Push-ups Double DB Hang Squat Cleans (50/35) Burpees over DB's

Strength 4 Rounds (not for time) 6 Incline DB Bench Press (+lbs) 2-3 Rope Climbs [no jump] *Rest 2min Between Rounds* Conditioning 3 Rounds 90sec [...]

Gymnastics 10-9-8-7-6-5-4-3-2-1 Toes to Bar [unbroken] *Rest as Needed Between Sets* Conditioning A) 40 DB Snatches (60/40) 40 Tuck-ups 40 DB Box Step-ups (24/20) (60/40) [...]

Conditioning In teams of 2: 30min AMRAP 30 Strict Chin-ups 60 Box Jump Overs (24/20) 120m Bear Crawl 180 Double Unders

Conditioning In teams of 2: 32min E2M 1. 40-50 Push Press Wall Balls (20/14) 2. 30 30ft Touch & Go Sprints 3. 40-50 Medball Cleans [...]

Gymnastics 10-9-8-7-6-5-4-3-2-1 Pull-ups [unbroken, chest to bar if possible] *Rest as Needed Between Sets* Conditioning Triple Tabata 1. Max Toes to Rings/Plank to Forearm Plank [...]

Conditioning 5 Rounds 2min AMRAP 12/9 Calorie Row 8 Burpees over Rower *Rest 2min* 2min AMRAP 10 Power Cleans (115/80) 10/7 Calorie Ski *Rest 2min*