Gymnastics Capacity EMOM 10: Odd Minutes: 3 Kipping Handstand Push-Ups Even Minutes: 6 Toes to Bar Scale reps to maintain unbroken sets if possible. Conditioning 5 Rounds For Time: 240 Meter Run 6 Squat Clean (90/60 kg) 12 Devil Press(Single Arm) Touch and go on the barbell is the goal for the first 3 rounds.

Strength: Overhead Complex Every 2:00 for 5 Sets: 1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a heavy complex, do not drop the bar during the set. Conditioning For Time: 400 Meter Run 21 Cleans (100/60 kg) 21 Chest to Bar 400 Meter Run Time Cap: 12 Minutes Midline Not For Time: 100 Ab-Mat Sit-Ups Every minute on the minute (including minute 0): 10 Hollow Rocks

TEAM W.O.D. Event 1 Teams of 2 AMRAP 30: Partner A: Runs 400 Meters (Sprint Pace) Partner B: Completes AMRAP of: 10 Hand-Release Push-Ups 20 Jumping Alternating Lunges 30 Ab-Mat Sit-Ups (or Sit-Ups) Event 2 For Time: 50 Synchronized Burpee

Barbell Cycling: Clean and Jerk EMOM 12: Minute 1-4: 3 Touch and Go Power Clean & Jerks (70/45 kg) Minute 5-8: 2 Touch and Go Power Clean & Jerks (80/55 kg) Minute 9-11: 1 Power Clean & Jerk (90/60 kg) Minute 12: Max Reps in 1 minute (90/60 kg) Conditioning "Redline" 5 Rounds For Time: 400 Meter Run 9 Front Squats (60/40 kg) 6 Toes to Bar Unbroken Front Squats are highly encouraged Recovery 10 Minute slow jog or walk

Strength Back Squat Build to a Heavy 3-Rep Max for the day Rest 2:30 between heavy sets Conditioning AMRAP 16: 3 Chest to Bar 6 Snatches (50/30 kg) 9 Bar-Facing Burpees Add 1 Burpee every round

1. Tempo Front Squat On the minx10 6 Seconds Down, 1 Second Pause in Bottom 2. Conditioning AMRAP 13: 40 Dumbbell Snatches (25/15) 30 Burpees 20 Toes to Bar 10 Kipping Handstand Push-ups 3. Run Conditioning 5k Run

Strength EMOM 10: Odd: 2 Hang Power Snatch + 1 Overhead Squat (%50–55) Even: Overhead Squat Hold :20s with empty bar Conditioning AMRAP 9’ 12 KB Swings (16/10kg) 9 Pull-ups 6 Burpees Accessory 3 Rounds: 12 DB Romanian Deadlift (16/12 kg) 12 Sit-ups

1. Conditioning Teams of 3 For Time: 1,6 km Run 100 Box Jump Overs 100 Power Snatches (40/25) 100 Thrusters (40/25) 100 Burpees 100 Thrusters ((40/25) 100 Power Snatches (40/25) 100 Box Jump Overs 1,6 km Run

1. Barbell Strength EMOM 8’ 3 Power Clean + Split Jerk Build Heavy 2. Conditioning 3 Rounds: 10 Clean and Jerks (50/30)(T&G) 400 Meter Run 3. Midline Not For Time: 40 Hyperextension 40 AbMat Sit-Ups 20 Hyperextension 20 ABMat Sit-Ups

MetCon For Time (Cap 16 min): 5 Rounds of: 5 Deadlifts (80/50kg) 10 Box Jump Overs 30 Double Unders   Then:   3 Rounds of 800m Run 10 Clean (80/55 kg)

Strength Deadlift+Clean Pull 3-3-3-3-3-3 Push Press from Rack 3-3-3-3-3-3 Conditioning 5 RFT 5 Squat Clean 10 HR Push Ups 15 AB-Mat Sit Ups

Conditioning 99 Burpees 99 Pull Ups 99 Box Jumps 99 Sit Ups 99 Squats

Gymnastic Conditioning 10 Scap Pull Ups 10 Sec Hanging Hollow Body Hold 10 Sec Hanging Arch Hold 20 Sec Kipping 4 Round not for time Conditioning 5 Round For Time 8 Single Arm DB Clean&Jerk 12 Toes to Bar 16 Push Ups

Power Clean+Paused Front Squat 3-3-3-3-3 Barbell Row 10-10-10-10-10 MetCon 100 Double Unders then AMRAP 7' 6 Devil Presses 9 Toes to Bar 12 Sit Ups Rest 5 Min 75 Double Unders then AMRAP 5' 9 Devil Presses 12 Toes to Bar 15 Sit Ups Rest 5 Min 50 Double Unders then AMRAP 3' 12 Devil Presses 15 Toes to Bar 18 Sit Ups

Strength EMOMx12 1st Min: 5 Back Squat 2nd Min: 3 HSPU Conditioning Cash in 120 Push Ups TABATA THIS 12 MIN Burpee Box Jump Overs Wall Ball Shot Russian Twist (W) Cash Out 120 Sit ups AccessoryWorkout 1 Min Plank 45 Sec Plank 30 Sec Plank 45 Sec Plank 1 Min Plank

OPEN 26.2 For Time 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches (50/35 lb) 20 Pull-Ups 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches 20 Chest-to-Bar Pull-Ups 80 ft Dumbbell Overhead Walking lunge 20 Alternating Dumbbell Snatches 20 Ring Muscle-Ups Time Cap: 15 minutes

Gymnastic Ladder AMRAP 8’ 2 Pull-ups 2 Toes-to-Bar 2 Box Pistols (to box) +2 reps each round   Then   MetCon AMRAP 12: 10 Wall Balls 10 Burpee Over Bar 5 Front Squats (70/45 kg) Goal: 175-200 Rep

1. Team WOD 0:00 – 10:00 – 1 km Run (together) , igyg Max Clean and Jerks (60/40) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run (together) , igyg Max Power Snatch (50/30) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run (together) , igyg Max Thrusters (40/20) 2. Body Armor 3 Giant Sets: Max Strict Pull-Ups Max Body Weight Bench Press Rest 3:00 between sets.

1. Hang Clean+Front Squat Build to a Heavy Set of 10 2. Conditioning For Time: 1,000 Meter Run 30 Front Squat (80/50) 50 Barbell-Facing Burpees 3. Midline Not For Time: 21-18-15-12-9 Sit-Ups :15 Second L-Sit Hold after each set

Strength EMOMx10 1 Front Squat Conditioning AMRAP 12’ 10 Db Snatch 12 Burpee 16 Swings 30 Double Unders