Squat Snatch 1-1-1-1-1 *Optional Finisher *Snatch Complex

20 V-ups 200-m MB Bear Hug Carry (20/14 lb.) 20 MB OH Sit-ups 100-m MB OH Carry 3 rounds

8 Barbell Step-ups (115/75 lb.) (20 in.) 4 Bar Muscle-ups AMRAP 12 min. *Gymnastics Complex

100-m Run 2 Back Squats (155/105 lb.) Every round, add 100-m Run and 2 Back Squats. AFAP 20 min.

15-12-9 Clusters (155/105 lb.) Weighted Pull-ups (45/25 lb. DB) *Work up to heavy 1-rep Cluster.

25 Double-unders 15-ft. Handstand Walk EMOM 7 min. 1 min. Rest 5 Strict HSPU 20 Lateral Parallette Jumps EMOM 7 min. *Gymnastics Complex

100 DB/KB Goblet Squats (50/35 lb.) Every time you break, perform: 20 Mountain Climbers 50 DB Plank Rows (50/35 lb.) Every time you break, perform: 20 Mountain Climbers 25 Turkish Get-ups Every time you break, perform: 20 Mountain Climbers

Press 3-3-3-1-1-1 *Optional Finisher *Gymnastics Complex

In 15 min.: 2-k Row In 10 min.: 15 DB Thrusters (50/35 lb.) 15 Inverted Ring Rows 3 rounds In 5 min.: 10 SDHP (115/75 lb.) 10 Shoulder-to-Overhead AMRAP 5 min.

25/15 cal. Assault Bike 20 Hang Power Snatches (115/75 lb.) 10 Strict Pull-ups 600-m Run 10 Parallette Pass-throughs 20 KB Swings (24/16 kg) AMRAP 30 min.

Front Squat 3-3-3-3-3 *Finisher

35 Double-unders 200-m Run 35 Double-unders 25-m Plate OH Walking Lunge (25/15 lb.) AMRAP 15 min. *Gymnastics Complex

10 Power Clean and Jerks (185/125 lb.) 10 Deadlifts 3 rounds *Work up to heavy 7 rep C+J

Min. 1: 12 Lateral Step-ups, one DB (45/25 lb.) Min. 2: 12 Toes-to-Bars Min. 3: 12 Ring Dips 5 rounds *Each round, add 2 reps to each movement. *Gymnastics Complex

200-m Plate Run (25/15 lb.) 20 Alt. DB Power Snatches (50/35 lb.) Max Set Box Round-the-Worlds 4 rounds

21 Back Squats (115/75 lb.) 15 Weighted Sit-ups (45/25 lb. DB) 9 Over-unders (24”/20”) 3 rounds *Gymnastics Complex

Deadlift 5-5-5 *Optional Finisher

Cindy 5 Pull-ups 10 Push-ups 15 Air Squats AMRAP 20 min. *OR perform Mary (for more advanced) *Gymnastics Complex

25 Bench Presses (135/95 lb.) 30 KB Snatches (24/16 kg.) 1-k Row *Find 3-rep Bench Press

200-m Barbell Back-Rack Carry (155/105 lb.) 20 Wall Balls (20/14 lb.) 20 MB Cleans AMRAP 20 min. *Gymnastics Complex *Find heavy 100-m BB Carry