1.Conditioning For Time: 50 Wall Balls (10/6 kg) 40 Dumbbell Swings (22.5/15 kg) 30 Chest to Bar Pull-ups (or Pull-ups) 20 Goblet Squats (22.5/15 kg) 10 Single Arm Devil Press (22.5/15 kg) 20 Goblet Squats 30 Chest to Bar Pull-ups 40 Dumbbell Swings 50 Wall Balls   2. Accessory Workout 3 Sets:   Max Effort Strict Ring Dips (or Bench Dips) 20 Weighted  Sit-ups

1. Front Squat (Heavy Day) Every 2:00 x 6 Sets: 3 Reps (%80-85 of 1RM)   2. Conditioning On the 3:00 x 4 Sets: 12 Single Arm Dumbbell Clean&Jerk (25/15kg) (5-5) 12 Box Jump Max Meter Run in remaining time.   Rest 1:00 between sets.

1.Gymnastics Skill EMOM x 12: Minute 1: 30 Sec Hollow Body Hold Minute 2: 3 Handstand Push-ups (or Box HSPU) Minute 3: 45 Seconds Plank Hold   2. Conditioning AMRAP 15: 20 Alternating Dumbbell Snatches (22.5/15 kg) 30 Double Unders 20 Single Arm Dumbbell Overhead Lunges (10/10) 10 Burpees   3. Accessory Workout 3 Sets: 15 Bulgarian Split Squats (each leg) 15 Banded Face Pulls 1:00 Minute Thoracic Bridge Stretch

Conditioning For Time: 400 Meter Run 20 Box Jump Overs (70/50) 20 Power Cleans (50/30) 20 Toes to Bar 20 Push Jerks (50/30) 20 Box Jump Overs (70/50) 400 Meter Run 20 Box Jump Overs (70/50) 20 Power Cleans (60/40) 20 Toes to Bar 20 Push Jerks (60/40) 20 Box Jump Overs (70/50) 400 Meter Run

1. Deadlift(%85) EMOMx12 3 Deadlift     2. Conditioning On the 4:00 x 5 Sets: 90′ Walking Lunge 15 Deadlifts (70/40) 5 Pull Ups   3. Accessory Workout 3 Sets: Max Effort Push-ups Rest as needed following push-ups.

Teams of 2 AMRAP 30' 150 Dumbbell Swings (Russian) (Partners split reps however they want ) 100 Synchro Air Squats 80 Hang Power Cleans (Split reps: Partner A works, Partner B rests) 60 Synchro Burpees 40 Thrusters (Split reps: Partner A works, Partner B rests) 20 Synchro Toes-to-Bar

Strength EMOM 12' Odd Minutes: 3 HSPU Even Minutes: 6 Strict Press Tabata 2 x 10-Minute Tabata (20s Work / 10s Rest) Tabata #1 DB Goblet Squats Burpees DB Swings (Russian) Mountain Climbers 1 Minute Rest Tabata #2 DB Goblet Squats Burpees DB Swings (Russian) Battle Rope

Conditioning EMOM 30' Min 1: 8-10 DB Devil Press (RX: 22.5/15 kg) Min 2: 12 Box Jump Overs Min 3: 12 Toes-to-Bar Min 4: Max Rep Sit-ups Min 5: Rest

Clean Complex (Heavy) on the 1:30x8 Round 1 Hang Power Clean+1 Power Clean+2 Front Squat MetCon AMRAP 15' 3 UB Power Clean (50/35 kg ) 6 Toes to Bar 9 Burpee&Box Jump 30 Double Unders Accessory Workout 30 Sec Superman Hold 30 Sec Hollow Hold 3 Round

Cash in 200 Double Unders 100 Push Ups 80 Box Step Ups with db(22,5/12,5 kg) 60 Burpee 40 Wallball (10/6kg) 20 Power Clean (50/35kg) 10 HSPU Cash out 200 Double Unders Time Cap:26 Min

1. Deadlift (On the 2:00) 5 Repetitions @ 85% 1 Repetition @ 85% 5 Repetitions @ 85% 1 Repetition @ 85% 5 Repetitions @ 85% 1 Repetition @ 85%   2. Conditioning For Time: 50-40-30-20-10: Sit-Ups 25-20-15-10-5: Burpees 10-8-6-4-2: Deadlifts (100/60 kg)   3. Midline Totally 2 Minutes in a L-Sit *Every break – 15 Empty Barbell Good Mornings

1. Conditioning For Time: 21-15-9: Thrusters(50/35) Pull-Ups   2. Skills Alternating On the Minute x 10: Odd Minutes – Max Burpee in :30 Seconds Even Minutes – Max Strict Handstand Push-ups in :30 Seconds

1. Conditioning 5 Rounds, On the 4:00: 30 Air Squats 200 meter run 10 Burpees Score is slowest round.   2. Midline 4 Giant Sets: Max Effort L-Sit Hold 20 Back Extensions Rest 1:30 between sets.

1. Conditioning For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (60/35) 30 Double Unders

1. Tempo Back Squat 10 Sets of 1: 6 Seconds Down, 1 Second Pause in Bottom   2. Conditioning AMRAP 26: 50 Dumbbell Snatches (28/16 kg) 40 Burpees 30 Toes to Bar 20 Kipping Handstand Push-ups

1. Deadlift Build to a Heavy Set of: 9 Rep 7 Rep 5 Rep 3 Rep 2. Conditioning AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (60/30) 4 Burpee Box Jump Overs (70/50) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (70/35) 4 Burpee Box Jump Overs (70/50) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans 80/40) 4 Burpee Box Jump Overs (70/50)

Conditioning AMRAP 24: 30 Double Unders 15 Wallballs (10/6) 30 Double Unders 15 Swings (24/16) 30 Double Unders 15 Burpees

1. Weightlifting Minutes 0:00 – 4:00 – Heavy Pause Front Squat Minutes 4:00 – 8:00 – Heavy Hang Squat Clean Minutes 8:00 – 10:00 – Heavy Squat Clean 2. Tempo Front Squat On the Minute x 10 – 1 Tempo Front Squat 5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack. 3. Conditioning 3 Rounds For Time: 9 Pull Ups 15 Wallballs 21 Burpees

1. Team of 2 (i go you go) 0:00 – 12:00, Max Clean (60/40) 12:00 – 15:00 – Rest 15:00 – 22:00 –Max  Box Jumps 22:00 – 25:00 – Rest 25:00 – 30:00 – Max Burpee   2. Accessory Workout 3 Sets: Max Strict Pull-Ups Max Strict Press(50/30 kg) Rest 3:00 between sets.

1. Handstand Pushups Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double Unders Even Minutes – Max Handstand Push-ups   2. Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86% Rest 2:00 between sets.   3. Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 30 Sec Max Slowed Mountain Climbers Even – 30 Sec Max Medicine Ball Squat Cleans (10/6)