GYMNASTICS Metcon (AMRAP – Rounds) Every 2’ x 10’ 5 Strict Pull Ups 5 Strict Ring Dip or Strict Push Up Metcon (Time) 5 RFT 300m Run 30 Medball Russian Twists 30 Air Squats to the medball

CORE & CONDITIONING Metcon 12’ EMOM a) 8-10 Ktb Hang Squat Snatch (L) b) 8-10 Ktb Hang Squat Snatch (R) c) 8-10 Ktb Ktb Overhead Squat (L) d) 8-10 Ktb Ktb Overhead Squat (R) Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 5 Power Snatch (60/35kg) 5 C2B/Pull Ups 10 Sit Ups

BACK SQUAT Weightlifting Back Squat (1×1) Back Squat 5–4-3-2-1 Metcon (AMRAP – Rounds and Reps) 12’ AMRAP 50 DU / 100 SU 20 Burpees 20 Ktb Box Step Over 20 Ktb Squats

GYMNASTICS Gymnastics Pull-ups (1x max) Kipping HSPU Metcon (AMRAP – Rounds and Reps) 4x 3’ ON/1’ OFF 5 Kipping HSPU 5 Toes to Bar *300m Run before start each set *score will be the lowest round

CLEAN Weightlifting Power Snatch (1×1) Power Clean 3-3-2-2-1-1 Metcon (Time) For Time 30-20-10 Hang Power Clean Pog Burpees

WILDCARD Metcon (Time) Super ANNIE 100-80-60-40-20 DU Sit ups * each round finish with 10 Ktb Clean & Jerk

CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs: 30’ AMRAP -20x (10 each) 6 Devil Presses 6 Ktb Box Step Overs -20x (10 each) 8 Wallballs 4 T2B or 8 Knees Up -In the remaining time: 5 synchro Burpees 10 synchro Sit Ups

ABS & CONDITIONING Metcon 5x 15 Hollow Rocks 15 Arch Rocks 30 Heel Taps Metcon (Time) A. For Time (10’ Cap) 2km/1.5km Row Metcon (Time) B. For Time (10’ Cap) 1800m Run (RX) 1500m Run (Int) 1200m Run (Sc)

SNATCH Weightlifting Hang Snatch (5×1) Hang Power Snatch + Hang Squat Snatch 5×1+1 Metcon (Time) For Time 30 Snatches 30 Pull Ups 30 Burpee Target

ROMANIAN DEADLIFT Weightlifting Romanian Deadlift (4×8) Romanian Deadlift 4×8 Metcon (AMRAP – Rounds and Reps) 12’ Ladder 10-20-30-40… Wallball 10-20-30-40… Ktb Lunges 25-50-75-100… DU