Gymnastics: Muscle-ups EMOM 6 minutes: 4 Kipping Swings + 1 muscle up Weightlifting: Deadlift E2MOM 12 minutes 2 DLs at 85% alternate w/ 1-2 rope climbs WOD: AMRAP 8 minutes 50 Double Unders 10 Power Clean and Jerks 155/105 100 meter run rx+: 15 cal assault bike

Capacity 100m Row (Time) 4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each Weightlifting: Front Squat E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM WOD: 4 Rounds for time cap-20 mins 30 Wall ball shots 20/14 lb 10/9 10 Single Arm Alternating…

Skill Work: Stand Hold Tabata Hand Stand Hold Feel Free to do HS walks as well Weightlifting: Bench Press E2MOM 12 minutes 8 Bench press at 60% of 1 rm WOD: 2 rounds for time: 21-15-9 Hang power clean 115/75 lb Lateral Burpee over bar Cap: 15 minutes

Core: Tabata Alternating L-Sit Hold Plank Hold Skill Work: Rope Climb EMOM 12 minutes Odd min 2 Rope climbs Evem min 4 HSPU You can alternatively choose to do hand stand walks on even minute instead of the HSPU WOD: A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15…

Skill Work: 30 CAL ROW Weightlifting: Deadlift E3MOM 12 minutes establish a 3 rep max deadlift WOD: AMRAP in 12 minutes 200 m run 15 American KB swings 32/24 kg 10 push ups

Skill Work: Toes to Bar MAX TOES TO BAR IN ONE MINUTE Weightlifting: Clean and Jerk E3MOM 12 minutes 1 RM CNJ, start at 85% and work up WOD: AMRAP in 12 minutes 200M Run 20 Burpees 200M Run 35 Burpees 200M Run 50 Burpees

Skill Work: Weighted Pull-ups EMOM 5 minutes 2 rep max weighted pull up Weightlifting: Shoulder Press E3MOM 12 minutes go for a 3 REP MAX STRICT PRESS WOD: For time: 8-6-4-2 reps: • Squat Clean Thruster 135/95 • Strict Pull-ups Scale: kipping pull ups if the rx weight for the cluster here is not right…