For Time:

• 50 Deadlifts
• 40 Hang Power Cleans
• 30 Push Press
• 20 Front Squats
• 10 Squat Cleans

Barbell: #135 / #95
Time Cap: 20 Minutes.

Note: Focus on good form throughout the workout to prevent injury.

Chipper For Time:

• 50 Wall Balls
• 40 Burpees
• 30 Toes-to-Bar
• 20 Box Jumps
• 10 Handstand Push-ups

Equipment: Wall Ball

Time Cap: 20 Minutes

Notes: Complete all reps of each movement before moving on to the next. Scale movements as needed to maintain intensity throughout the workout.

For Time:

• 15 Peg Board Ascents
• 50 Double-unders
• 12 Peg Board Ascents
• 50 Double-unders
• 9 Peg Board Ascents
• 50 Double-unders

Time Cap: 20 Minutes

Note: Make sure to practice proper technique and safety measures when using the peg board. Scale the number of ascents if needed.

Tabata:

• 8 rounds of:
  
  • 20 seconds of Pull-ups
  • 10 seconds of rest

Instructions:
Perform as many pull-ups as possible in 20 seconds, then rest for 10 seconds. Repeat for a total of 8 rounds. Focus on maintaining good form throughout the entire workout.

Equipment:
- Rig

Notes:
Scale the movement to jumping pull-ups or ring rows if needed. Keep track of your total number of pull-ups completed for each round.

AMRAP in 15 minutes:

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Front Squats
• 5 Push Press

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on maintaining good form and technique throughout the workout. Scale the weight if needed to ensure proper movement patterns.

AMRAP in 20 minutes:

• 10 Assault Bike Calories
• 5 Deadlifts
• 10 Assault Bike Calories
• 5 Hang Power Cleans
• 10 Assault Bike Calories
• 5 Front Squats

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on maintaining a steady pace on the Assault Bike and push through the strength movements with good form.

For Time:

• 10 Dumbbell Deadlifts
• 200 Meter Run
• 8 Dumbbell Hang Power Cleans
• 200 Meter Run
• 6 Dumbbell Front Squats
• 200 Meter Run
• 4 Dumbbell Shoulder to Overhead
• 200 Meter Run
• 2 Dumbbell Thrusters
• 200 Meter Run

Dumbbell Weight: Choose a challenging weight that allows for unbroken sets
Time Cap: 12 Minutes.

Note: Focus on maintaining good form and technique throughout the workout, especially as fatigue sets in.

For Time:

• 50 Pull-ups
• 40 Handstand Push-ups
• 30 Toes-to-Bar
• 20 Burpee Box Jumps
• 10 Muscle-ups

Barbell: N/A
Time Cap: 20 Minutes.

Notes: This workout is designed to test your gymnastic skills and conditioning. Scale movements as needed to maintain intensity throughout the workout.

For Time:

• 50 Double-Unders
• 40 Air Squats
• 30 Push-ups
• 20 Pull-ups
• 10 Handstand Push-ups

Equipment:
- Resistance Band

Skill Focus:
- Handstand Push-ups

Time Cap: 12 Minutes.

Instructions:
Complete each set of repetitions before moving on to the next movement. Focus on maintaining good form throughout, especially during the handstand push-ups. If needed, scale the handstand push-ups to pike push-ups or regular push-ups.

For Time:

• 50 Handstand Push-ups
• 40 Toes-to-Bar
• 30 Burpee Box Jumps (24/20)
• 20 Pull-ups
• 10 Pistols (each leg)

Time Cap: 20 Minutes

Notes: Ensure proper form and technique on each gymnastics movement to avoid injury. Scale movements as needed to maintain intensity and challenge.

EMOM for 20 minutes:

• 5 Deadlifts
• 10 Box Jumps
• 15 Double-Unders

Equipment:
- Barbell
- Box
- Rope

Instructions:
Perform the prescribed reps of deadlifts, box jumps, and double-unders at the start of every minute for 20 minutes. Rest for the remainder of the minute before starting the next set. Adjust weights and heights as needed.

For Time:

• 50 Double-Unders
• 40 Handstand Push-Ups
• 30 Bench Press (135/95)
• 20 Toes-to-Bar
• 10 Power Snatches (155/105)

Time Cap: 20 Minutes

Notes: Make sure to scale the movements as needed to maintain proper form and intensity throughout the workout. Focus on efficient movement patterns to keep a steady pace.

For Time:

• 50 Ring Muscle-ups
• 100 Ring Dips
• 150 Toes-to-Rings

Equipment: Rings
Time Cap: 20 Minutes

Note: Scale the movements as needed to maintain intensity and safety.

Tabata:

• Wall Balls x 20 seconds
• Rest x 10 seconds
• Toes-to-Bar x 20 seconds
• Rest x 10 seconds

Instructions:
Perform each movement for 20 seconds of work followed by 10 seconds of rest, alternating between Wall Balls and Toes-to-Bar for a total of 8 rounds each. This workout will challenge your stamina and core strength. Enjoy the grind!

EMOM for 20 minutes:

• Odd Minutes: 10 Dumbbell Snatches
• Even Minutes: 5 Dumbbell Thrusters

Dumbbell Weight: Choose a challenging weight that allows for good form throughout the entire workout.

Notes: Focus on technique and efficiency during the snatches and thrusters. Rest for the remainder of each minute if you finish the reps before the minute is up.

For Time:

• 50 Slam Ball Over-the-Shoulder
• 800 Meter Run
• 40 Slam Ball Thrusters
• 800 Meter Run
• 30 Slam Ball Burpees
• 800 Meter Run

Slam Ball Weight: 30/20 lbs
Time Cap: 20 Minutes.

Instructions: Make sure to maintain good form throughout the slam ball movements to prevent injury. Pace yourself on the runs to keep a steady pace throughout the workout.

AMRAP in 15 minutes:

• 10 Power Snatches
• 15/12 Calorie Bike
• 10 Thrusters

Barbell: #95 / #65
Score: Total rounds + reps completed
Note: Push the pace on the bike to maximize rounds. Be efficient with transitions between movements.

AMRAP in 20 minutes:
- 500 Meter Row
- 10 Deadlifts (225/155 lbs)
- 15 Push-ups
- 20 Air Squats

Notes:
- Focus on maintaining a steady pace throughout the workout to maximize both strength and stamina.
- Scale the weight on the deadlifts as needed to maintain proper form.
- Push yourself to complete as many rounds as possible within the time cap.

For Time:

• 50 Bench Press
• 40 Toes-to-Bar
• 30 Box Jumps
• 20 Dumbbell Snatches
• 10 Handstand Push-ups

Equipment:
- Bench
- Dumbbells
- Box

Time Cap: 20 Minutes.

Note: Choose weights and modifications that allow you to maintain proper form throughout the workout.

Tabata:

• 8 Rounds (20 seconds on, 10 seconds off) of:
  
  • GHD Machine Sit-ups
  • Assault Bike Sprints

Instructions:
- Alternate between 20 seconds of max effort GHD Machine Sit-ups and 20 seconds of max effort Assault Bike Sprints.
- Rest for 10 seconds between each round.
- Complete 8 total rounds for a total of 16 minutes.
- Score is total reps/calories accumulated throughout all rounds.