1. Gymnastic Conditioning For Time: 100 Double Unders 10 Chest to bar 80 Double Unders 8 Chest to bar 60 Double Unders 6 Chest to bar 40 Double Unders 4 Chest to bar 20 Double Unders 2 Chest to bar 2. Conditioning AMRAP 18: 400 Meter Run 12 Dumbbell Snatches(26/14) 8 Toes to bar 3. Recovery + Midline 5 Sets: 2 Minute Light Bike (Recovery Pace) 20 Sit-Ups

1. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Cluster 2. Conditioning For Time: 21 Lateral Barbell Burpees 21 Power Cleans (60/40) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (60/40) 9 Lateral Barbell Burpees 9 Thrusters (60/40)

1. Conditioning AMRAP 5: 15-12-9: Kettlebell Swing (24/16) Front Squat (60/40) 100 meter Run Rest 5 Minutes AMRAP 5: 15-12-9: DB Snatch (24/16) Burpees 100 meter Run

1. Squat Clean Complex On the 2:00 x 6 Rounds: Hang Squat Clean Squat Clean Front Squat (%80-85 of 1 RM HSC) 2. Front Squat + Handstand Push-ups On the x 12 (6 Rounds): Odd Min : 3 Front Squat(%75 of 1 RM) Even Min: 3 Kipping Handstand Push-ups 3. Conditioning On the 2:00 x 7 Rounds: 3 Power Clean(70/40) 6 Burpees 100 Meter Farmers Carry(24/16)

1. Push Press On the 2:00 x 6 Rounds: Rounds 1-2: 5 Push Press Rounds 3-4: 4 Push Press Rounds 5-6: 3 Push Press Same Weight(%75-80 of 1 RM) 2. Conditioning 3 Rounds,not for time 20 One Arm Dumbbell Hang Clean and Jerks (24/16) 25 Push Ups 30 Lunge 3. Accessory Workout Not For Time: 100 Banded Tricep Pushdowns 50 V-Ups

Strength Push Press 3-3-3-3-3   Metcon 5 Rounds For Time: 5 Pull-Ups 10 Burpees 200m Run Time Cap: 16 min

Olympic Lift: On the 2:15x3 1 Snatch+Overhead Squat Conditioning 10 min AMRAP: 250m Shuttle Run 10 Toes-to-Bar 5 Handstand Push-Ups

For Time: 3 Rounds 800m Run 25 Wallballs (9/6) 15 Burpees Time Cap: 22 min

Strength: Deadlift 3-3-3-3-3 Metcon 12 min AMRAP: 60 Double Unders 12 KB Swing (24/16) 9 Box Jump Overs (60/50)

Gymnastics EMOMx10 Odd: 5 Strict Pull-Ups Even: 10 V-Ups     Conditioning 12 min AMRAP: 200m Shuttle Run 10 Toes-to-Bar 8 Burpees Over Line

OPEN 26.1 For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 20 wall-ball shots Time cap: 12 minutes ♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box ♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

Chad1000x For Time 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (20/12 kg) Intermediate For Time 500 Box Step-Ups Beginner For Time 200 Box Step-Ups

Gymnastic&Strength EMOMx10 1st: 4 Hang Power Snatches (40/30 kg) 2nd: 4 Wall Walks     Conditioning:   5 Rounds For Time 5 Bar Muscle-Ups or 5 Chest to Bar 10 Db Snatch 20 Wall Ball

MetCon: AMRAP 25: 10 Deadlifts (100/70 kg) 15 Box Jump 60/50 cm) 20 Push Ups 20 meter DB Farmers Carry Goal: 4+ Rounds. Unbroken deadlifts if possible.

MetCon: EMOMx18 1st Min: 9 Burpee 2nd Min: 6 Thrusters (50/35 kg) 3rd Min: 30 Double Unders + 5 Toes to Bar Goal: Consistent pacing; unbroken Thrusters.   Skill / Midline: 3 sets (not for time): 10 Box Pistols (each leg) 20 sec L-Sit Hold

Skill Focus: 3 Rounds (Not for Time): 5 Chest-to-Bar Pull-ups 8 Ring Dips 30 sec Hollow Hold 30 sec Arch Hold   MetCon: For Time: 100 Double Unders 40 Wall Balls (9/6 kg) 30 Toes to Bar 20 Burpees   10 Power Cleans (60/40 kg) Goal: < 14 min

Strength On the 2:00x6 Round 3 HSPU Conditioning 5 RFT 12 Hang Power Clean 10 Box Step Up 6 Chest to bar

Gymnastics Strength EMOM 20' 1st Min:4-6 Strict Toes-to-Bar 2nd Min:8-10 Deficit Push-ups 3rd Min:15 Seconds Ring Hold 4th:8/8 Seated Dumbbell Z-Press Accessory Workout 3 Rounds of: 12 Romanian Deadlifts 15 Dumbbell Lateral Raises 1:00 Plank

For Time : Time Cap: 22 Minutes The W.O.D.: 100 Synchronized Air Squats 80 Deadlifts (IGYG) 60 Synchronized Burpees 40 Pull-ups (IGYG) 20 Squat Cleans (IGYG) Weights (Rx): Deadlift: 80/55 kg Squat Clean:50/35 kg

Part A: Strength Front Squat 5 Sets of 3 Reps. Building sets. Aim to end heavier than your 3RM CLEAN. Part B: Metcon 5 Rounds For Time: 15 Thrusters (50/35 kg) 15 Bar Facing Burpees Time Cap: 15 Minutes