5 Rounds for Time: 500/450 50 Double Unders 15 Med ball cleans *Move through this workout. Stay moving and pick scaling options to do so. THEN 4 Rounds for Quality: 12 Double Dumbbell Bent Over Rows 12 Double Dumbbell Overhead Sit Ups 50’ Handstand Walk OR 1:00 Handstand Hold *For the sit ups, hold 2

Overhead Squats – 5×3 challenging sets THEN For Time: 50 GHDSU or PVC abmat situps 40 Box Jump Overs (24/20”) 30 Power Snatch (135/95#) 20 Overhead Squats (135/95#) *Time Cap = 15min

7 Rounds, New Round Every 3 Minutes: 15/12 Calorie Bike 7 Muscle Ups *You can use bikes or you can row the same calories.. Focus on the gymnastics movement you are trying to get a little bit better at while under some fatigue. You should be getting 1-1:30 rest each round. Bike hard. THEN Deadlift

Back Squat 5 x 5 @ 70% of 1RM *Rest 2 minutes between sets. You should be able to move the bar well here today! THEN 15 min EMOM 1:30 Ab Mat Sit Ups 2:30/20 Push Ups 3:10 Single Arm Alternating Arm Dumbbell Snatch (60/40)

Bench Press (25 Minutes) 8 x 3 @ 60% of 1RM *Do these as tempo reps! 3-4 seconds on the descent. Drive the bar up as fast as you can. Press with speed. Rest about a minute after each set. For Time: 21-15-9 Calorie Row Strict Handstand Push Ups Rest 5 Minutes 21-15-9 Calorie Bike

Front Squat 3 Rep Max *Work up to a 3-rep max for the day THEN 5 Minute EMOM: 5 Touch and Go Power Cleans @ 60% 5 Minute EMOM: 4 Touch and Go Power Cleans @ 65% 5 Minute EMOM: 3 Touch and Go Power Cleans @ 70% 5 Minute EMOM: 2 Touch and Go

For Time: 21-18-15-12-9 Shoulder to Overhead (135/95#) Toes to Bar 15 burpees between each round (not at the end) THEN Strict Pull Up Ladder 1-2-3-4-5-6-7-8-9-10 *Try to do these in unbroken sets. Do these with a band if needed. Alternate sets as you work up in a group of 3-4 people!

Sumo DeadlifT 5-5-5 *Work up to a heavy set of 5 for the day. THEN “The Standard” For Time: 30 Clean and Jerks (135/95#) 30 Muscle Ups 30 Power Snatch (135/95#) 15 Minute Time Cap

Snatch Grip Push Press + 2 Pause Overhead Squats 1-1-1-1-1-1 *Work up to a heavy single for the day. You will be somewhat limited in weight by what you can push press. Control the decent in the squat and get a good 2 second pause at the bottom. The focus here is getting comfortable and

Squat Clean 3-3-3 *Work up to a heavy triple for the day. Drop the bar after each rep. Make each rep look and feel as consistent as possible. THEN 15 EMOM 1: 10 Hang Power Cleans (185/125#) 2: 100’ Handstand Walk – work on HSW for the minute or :30 handstand hold 3: :45 bike/row