GYMNASTICS Gymnastics Handstand Push-ups (5-10) 12’ EMOM a) 5-10 Strict HSPU/Push Ups b) 4-10 Pistols Metcon (Time) 3 RFT (12’ Cap) 300m Run 10 C2B/Pull Ups 20/15 cal Row 10 T2B

FRONT SQUAT Weightlifting Front Squat (5X2) Front Squat 5×2 *heavier than last week Metcon (AMRAP – Rounds and Reps) 10’ AMRAP 3 Deadlifts (100/70) 10 Lateral Burpees 20 Air Squats

WILDCARD Metcon (Time) Holleyman: 30 RFT – 5 wall balls – 3 HSPU – 1 power clean

CONDITIONING Metcon (Time) 10 RFT 4 Pull Ups 8 Burpees 12 Air Squats *300m Run after 2 Rounds

SKILL Gymnastics Box Jumps (1xmax) Box Jump Over Progressions Metcon (Time) 5 RFT 10 Box Jump Overs 15 Ktb Swings 20 Sit Ups

CLEAN Weightlifting Power Clean (1×1) Power Clean 5-5-3-3-1-1 controlled weight, dont drop the bar. Metcon (AMRAP – Rounds and Reps) 10’ AMRAP buy in: 100 DU/200 SU 3 Snatches (50/35) 6 Front Squats 9 C2B (M)/Pull Ups(F)

CONDITIONING Metcon (Time) For Time 600m Run 20 Burpees to Plate 1.30" Rest 600m Run 20 Burpee Box Jump 1.30" Rest 600m Run 20 Burpee Box Jump Over

PULL UPS Metcon (AMRAP – Rounds and Reps) 10’ EMOM a) 5-10 Pull Ups b) 5-10 T2B Metcon (Time) "Diane" For Time 21-15-9 Deadlift (100/70kg) HSPU/HRPU

FRONT SQUAT Weightlifting Front Squat (5X3) Front Squat 5×3 *heavier than last week Metcon (Time) 4 RFT (cap 12’) 25 Wallball Shots 25/20 cal Row

CONDITIONING Metcon (AMRAP – Rounds and Reps) In Pairs 20’ AMRAP 30 Wallball 20 Push Ups 10 Deadlifts 300m Run together