1.Strength Dip&Drive Push Press 3-3-3-3-3 2.MetCon Cash in 100 DB Box Step Up (L/R) 5 Round of 12 Wallball 9 Box Jump 6 Burpee Cash out 400 meter farmers carry 3.Gymnastic Accessory 3 Round 8 Box Single Leg Squat (L/R) 15 Sec Eyes-Closed Single Leg Balance Hold

1. Gymnastics Strength Every 2:30 x 5 Sets: 5 Handstand Push-Ups 5 Strict Pull-Ups 2. Aerobic Conditioning AMRAP 24: 400 Meter Run 15 Wallballs 400 Meter Run 9 Burpees The goal is consistent rounds without major rest. 3. Accessory 3 Sets: 12 Dumbbell Z-Press 15 Banded Face Pulls 20 Second Active Hang

1. Squat Snatch On the Minute x 10: 1 Squat Snatch Minutes 1–2: 72% Minutes 3–4: 75% Minutes 5–6: 78% Minutes 7–8: 81% Minutes 9–10: 84–86% Missed repetitions are not repeated. 2. Snatch After the EMOM: 3 Attempts to Establish a Heavy Single for the Day This is not a max-out. 3. Conditioning On the 2:30x6 Rounds 6 Power Snatches (50/35 kg) 8 Bar-Facing Burpees 100 Meter Run Rest the remaining time.

Conditioning 0:00 – 10:00 – 1600 meter Run, Max Clean and Jerks (50/30) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (50/30) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (50/30) Accessory 3 Giant Sets: Max Strict Pull-Ups Max Body Weight Bench Press Rest 3:00 between sets.

Strength 1. OHS On the Minute x 12 Rounds 1-6: 2 Overhead Squat Rounds 7-12: 1 Overhead Press+Overhead Squat Build to a heavy single for the day, but not a max. 2. Barbell Conditioning For Time: 30 Power Snatches (50/35) 3. Midline Conditioning Alternating EMOM x 16: Odd Minutes – 6 Devil's Press Even Minutes – :20 Seconds L-Sit Hold

1. Gymnastic Conditioning AMRAP 3: Unbroken 2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups Rest 1 Minute AMRAP 3: Unbroken 1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups 2. Conditioning 1,6 km Run (5kg) 3. Accessory Workout 21-18-15-12-9: Decline Sit-Ups After each set – :15 Second L-Sit Hold

1.Weightlifting EMOMx10 Minutes 0:00 - 4:00 -Heavy Hang Squat Clean Minutes 4:00 -8:00 -Heavy Power Clean Minutes 8:00 -10:00 - Heavy Squat Clean 2.Conditioning 3 Rounds For Time: 800 Meter Run 21 Burpees

1. Gymnastics Skill EMOM 12' Minute 1: 3 Strict Pull Ups Minute 2: 6 Toes to Bar Minute 3: 20-30 sec Handstand Hold 2. Strength Front Squat 5 Sets 5 @70% 5 @75% 4 @80% 3 @85% 2 @90% 3. Conditioning AMRAP 15' 4 Handstand Push-Ups 6 Hang Power Cleans (60/40 kg) 12 Wallball 200m Run

1. Strength Deadlift Every 3:00 x 5 Sets 5 Reps @ 70% 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 3 Reps @ 87% 2. Conditioning For Time 50-40-30-20-10 Sit Ups Air Squats Every break between rounds: 8 Deadlifts (100/70 kg) Time Cap: 16 min 3. Accesory Workout EMOM 10' Odd Minutes: Run Even Minutes: 12 Hand Release Push Ups

1. Skill / Weightlifting Clean Complex Every 2:00 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Split Jerk Sets 1-2: 60% Sets 3-4: 65% Sets 5-6: 70% Set 7: 75% Focus on perfect positions and footwork. 2. Conditioning AMRAP 18' 3 Chest to Bar 6 Thrusters (40/25) 9 Bar Facing Burpees Every 3 minutes perform: 30 Double Unders (At 0:00, 3:00, 6:00...) 3. Accessory 3 Sets: 5 Strict Pull Ups 10 Incline DB Bench Press 15 Sit Ups Rest 90 sec between sets.

1. Strength Front Squat Every 2:00 x 6 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 4 Reps @ 75% Set 4: 4 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 3 Reps @ 85% 2. Conditioning For Time: 21-15-9 Toes to Bar DB Front Rack Walking Lunges Burpee Box Jump Overs After each round: 400m Run

1.Strength Snatch On the Minute x 16 (4 Rounds): Minute 1: 3 Power Snatches + 3 Overhead Squats Minute 2: Rest Minute 3: 5 Squat Snatches Minute 4: Rest (Rounds 1-4): 50-55-60-65% 2.Conditioning AMRAP 15: 15 Devil Press (30/18 kg) 60 Double Unders 3.Accessory Workout EMOM 12' Minute 1: 10 Sec Hanging Hollow Body Hold Minute 2: 10 Sec Hanging Arc Hold Minute 3: 10 Kipping

1.Strength&Endurance 1,600 Meter Run 21 Chest to Bar 5 Squat CLEAN (50/35) 4 Squat Clean (60/40) 3 Squat Clean (70/45) 2 Squat Clean (80/50) 1 Squat Clean (90/55) 2. Conditioning 3 Rounds For Time: 24 Power Cleans (50/30) 24 Box Jumps 24 Wallballs 24 Push Ups 24 Sit Ups

Strength Bench Press 8-8-8-8-8 Metcon 5 Rounds For Time: 5 Pull-Ups 10 Burpees 200m Run Time Cap: 16 min

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

Conditioning For Time: 200m Run 15 Power Cleans (50/35 kg) 400m Run 12 Power Cleans (60/40 kg) 600m Run 9 Power Cleans (70/45 kg) 800m Run 6 Power Cleans (80/50 kg) Goal: < 18 min Accessory 15 Weighted Hyperextension 15 Sit Up 3 Round

1. Olympic Weightlifting On the 2:00 Snatch 2 Reps @ 60% 2 Reps @ 70% 2 Reps @ 70% 2 Reps @ 80% 2 Reps @ 80% Clean & Jerk 2 Reps @ 60% 2 Reps @ 70% 2 Reps @ 70% 2 Reps @ 80% 2 Reps @ 80% Snatch Pull 4 Sets x 3 Reps @ 80% 2. Conditioning On the 2:00 x 7 Rounds: 3 Power Clean(70/40) 6 Burpees 100 Meter Farmers Carry(24/16)

Strength On the 1:00x8 Round 1 Strict Press + Push Press (%70-85) Conditioning AMRAP 16’ 4 Power Cleans (40/25) 8 Push Ups 12 Squat 30 Double Unders Accessory 3 Rounds: 12 DB Bench-Press 30 sec Side Plank Hold (each side)

1. Strength Every 2:00 x 6 Sets 5 Deadlifts 3 Straight Leg Box Jump Deadlift: 70–82% 2. Conditioning 4 Sets Each For Time 12 Deadlifts 100/70 kg 12 Burpees to Target 200 m Run Rest 2:00 between sets. Score: total working time. 3. Accessory 4 Sets 10 Romanian Deadlifts 5 Ring Dips /15 Bench Dips 15 DB Triceps Ext.

1. Conditioning Every 5:00 x 5 Rounds 400 m Run 20 Air Squats 15 Push-Ups 10 Burpees Score: slowest round. 2. Accessory Not For Time 100 Walking Lunges Every 25 reps: 30 sec Plank 3. Mobility