Weightlifting 1 power clean + 2 front squats build to max 5 min EMOM 1+2 at 80-90% Metcon 10 min EMOM Min 1: Max cals or run Min 2: Max air squats Directly into 10 min AMRAP 10 C2B pullups (RX+ BMU) 20 alt step ups 24/20 2 wall walks (rx+ 10m HSW) 20 1DB OH lunges 22.5/15

Weightlifting Split jerk build to heavy single 5 sets 1 rep at 80% 3 sec pause in the dip 5 sets 1 rep at 70% 3 sec pause in the catch Metcon 5 rounds 400m row 20 box jump overs 400m run 2 min rest

Strength Back Squats build to 3RM 3 sets 3 reps at 90% (2 min rest between sets) Metcon For time: 21 pullups 42 DUs 21 thrusters 40/30 18 C2B pullups 36 DUs 18 thrusters 50/35 15 BMU 30 DUs 15 thrusters 60/40

Gymnastics 16 min EMOM Min 1: 5-10 strict HSPUs /box HSPUs/ pike pushups Min 2: 20-30 sec paralette L-hold / tuck hold Min 3: 5-10 false grip ring row Min 4: 20-30 sec superman ext hold Metcon 15 min AMRAP 20 DB deadlifts 22.5/15 40m DB farmers carry 400m run

Weightlifting 2 squat snatch + 1 snatch balance DNG 10 Min EMOM 1+1 at 90% Metcon 2 Rounds (22 mins) 4 mins AMRAP 3-6-9-12- etc HSPUs (sc pushups) 2DB box step overs 22.5/15 2 mins rest 4 min AMRAP 3-6-9-12- etc Toes to bar Thrusters 40/30 2 mins rest

In teams of two 50 thrusters 40/30 40 pullups 30m HSW (9 wall walk) 20 burpee box jump overs 10 strict HSPUs 2 min rest 50 power snatches 40/30 40 box jump overs 30m HSW (9 wall walk) 20 BMUs 10 strict HSPUs 2 min rest 50 overhead squats 40/30 40 burpees over the bar 30m HSW (9 wall walk) 20 burpee pullups 10 strict HSPUs

Weightlifting Hang squat clean 3 sets 3 reps at 70-80% of recent max go every 2 min Metcon 5 rounds (20 min cap) 25/20 cal row 20 wallballs 15 burpees

Strength Back squats build to 3RM 10 rounds every 30 sec 1 rep at 80% Back rack lunges 3 sets 10 reps heavy Metcon 10 min AMRAP 5/3 RMU (SC C2B or pullups) 10 alt pistols 200m run

Strength Deadlifts Build to 2 rep heavy RNG Metcon 2 Rounds (22 min total) 2 min AMRAP 10 toes to bar 10 power cleans 40/30 2 min rest 2 min AMRAP 10 C2B pullups 10 STOH 40/30 2 min rest 2 min AMRAP 10 burpees over the bar 10 GTOH 40/30 2 min rest

Gymnastics Hand stand practice (15 mins) Group A: kick up to HS practice + wall Group B: Wall HS to free HS practice Group C: Free HS practice Metcon For time 100 DUs 5 rope climbs 75 DUs 4 rope climbs 50 DUs 3 rope climbs 25 DUs 2 rope climbs

Weightlifting 1 Snatch Pull + 1 Squat Snatch build to heavy 6 sets every 30 sec 1 squat snatch at 80% 3 sets every 2 mins 4 TNG snatches at 70% Metcon 4 rounds 2 min max row 2 min max run 2 min rest

In teams of two 50/40 cals 3 rounds 21 OH lunges 40/30 15 burpees over the bar 9 BMU 50/40 cals 3 rounds 15 back squats 60/40 12 burpee box jump overs 9 strict pullups 50/40 cals 3 rounds 9 front squats 80/55 6 burpees get overs 48” 3 rope climbs

Weightlifting 1 power snatch + 1 hang squat snatch + 1 squat snatch Build to max Metcon 4 rounds (15 min cap) 400m run 20 air squats 15 pullups (RX+ C2B) 15 HSPUs (sc pushups)

Strength Deadlifts build to heavy 6 3 sets 6 reps at 80% Metcon 3 min AMRAP 10 deadlifts 100/70 (50% of 1RM) 20 DUs 2 mins rest 3 min AMRAP 10 toes to bar 10 STOH 50/35 2 mins rest 3 min AMRAP 10 alt DB hang cleans 10 burpees over DB

Strength Back squats build to 3RM 6 sets 1 rep at 100% Metcon 15 min am rap 10m HSW or 3 wall walks 12 alt DB snatches 22.5/15 15 box jump overs

Strength 4 sets 4-10 strict pullups 3 sets 10+10 alt DB rows Metcon 4 rounds for time 400m run 15 wall balls 9 C2B pullups

Weightlifting Hang Power Clean build to 1 rep heavy 10 min EMOM 1 clean pull + 1 squat clean at 80-90% of today Metcon 4 Rounds for time (14 min cap) 15 situps 15 superman extensions 10 front squats 10 alternating front rack lunges 40/30

In teams of 2 5 rounds 10m HSW 20 toes to bar 2-4-6-8-10 clean 110/80-100/70-90/62.5-80/55-70/50 2 min rest 5 rounds 100 DUs 5 strict HSPUs 10 HSPUs 2 min rest 10 rounds 5 2DB box step overs 22.5/15 5 2DB hang power cleans 3 RMU/BMUs

Power snatch 2 sets 10-8-6 TnG power snatches *40-45-50% of 1RM 2-3 mins rest between set Metcon 5 rounds for time (22 min cap) 5 power snatches 10 burpees over the bar 10 power cleans 10 burpees over the bar 40/30

Strength Deadlift 8 reps at 55% of 1 RM 4 reps at 75% 8 reps at 60% 4 reps at 80% 1-2 mins rest between sets Metcon 3 rounds alternating 2 mins AMRAP 100m run 5 RMUs (SC 10 Pullups) 1 min rest 2 min AMRAP 100m run 15 toes to bar 1 min rest