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 15 minutes:

• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Push Jerks

Barbell: #135 / #95

Instructions:
Complete as many rounds as possible in 15 minutes of 10 deadlifts, 8 hang power cleans, and 6 push jerks. Choose a weight that allows for unbroken sets and consistent pacing throughout the workout. Rest as needed between movements to maintain good form and intensity.

For Time:

• 50 Pull-ups
• 40 Handstand Push-ups
• 30 Toes-to-Bar
• 20 Ring Muscle-ups
• 10 Pistol Squats (each leg)

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 transitions between exercises to maximize your time.

For Time:

• 50 Pull-Ups
• 400 Meter Run
• 40 Wall Balls
• 400 Meter Run
• 30 Toes-to-Bar
• 400 Meter Run
• 20 Box Jumps
• 400 Meter Run
• 10 Handstand Push-Ups

Time Cap: 20 Minutes

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

Tabata:
- Handstand Push-ups
- Toes-to-Bar
- Ring Muscle-ups
- Burpee Box Jumps

Instructions:
Perform each movement for 20 seconds, then rest for 10 seconds before moving on to the next movement. Repeat for a total of 8 rounds (4 minutes) per movement. Keep track of your total reps for each exercise to track progress.

Equipment:
- Rig
- Box

Tabata:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each movement
• 1. Pull-ups
• 2. Front Squats (135/95)
• 3. Handstand Push-ups
• 4. Deadlifts (185/135)

Instructions:
Perform each movement for 20 seconds, then rest for 10 seconds before moving on to the next movement. Complete 8 rounds for each movement before moving to the next. Score is total reps completed across all movements.

For Time:

• 50 Toes-to-Bar
• 40 Kettlebell Swings
• 30 Handstand Push-ups
• 20 Box Jump Overs
• 10 Rope Climbs

Equipment: Rig, Kettlebell, Box

Time Cap: 20 Minutes

Note: Break up the reps as needed to maintain good form throughout the workout.

EMOM x 10:

• 5 Deadlifts
• 5 Hang Power Cleans
• 5 Push Jerks

Barbell: #135 / #95

Instructions: Perform the prescribed reps of deadlifts, hang power cleans, and push jerks within each minute on the minute for a total of 10 minutes. Focus on maintaining good form and consistency throughout each movement.

For Time:
- 30 Toes-to-Bar
- 50 Handstand Push-ups
- 70 Pull-ups

Rounds-for-Time:
Complete the reps in order as fast as possible.

Time Cap: 20 Minutes

Notes: Scale movements as needed to maintain intensity and technique throughout the workout. Be sure to focus on proper form to prevent injury.

For Time:

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

Time Cap: 20 Minutes

Notes: This workout is designed to test your endurance and stamina. Pace yourself throughout the chipper to maintain a steady effort level. Be sure to scale movements as needed to maintain proper form and intensity.

AMRAP in 20 minutes:

• 5 Muscle-ups
• 10 Deadlifts (225/155 lbs)
• 15 Box Jumps (24/20")

Score is total rounds + reps completed.

Scale muscle-ups to pull-ups and dips if needed. Keep a steady pace and focus on good form to maintain throughout the workout.

AMRAP in 20 minutes:

• 10 Deadlifts
• 15 Pull-ups
• 20 Calorie Row
• 10 Hang Power Cleans
• 15 Toes-to-Bar
• 20 Calorie Row

Barbell: #135 / #95
Score: Total rounds + reps completed
Notes: Keep a steady pace throughout the workout to maximize rounds and reps. Scale the weight and movements as needed to maintain intensity.

For Time:

• 20 Deadlifts
• 15 Pull-Ups
• 15 Hang Power Cleans
• 12 Toes to Bar
• 10 Front Squats
• 10 Bar Muscle-Ups
• 5 Squat Cleans

Barbell: #185 / #135
Time Cap: 20 Minutes.

Notes: Make sure to scale the weights and movements accordingly to maintain proper form throughout the workout.

Tabata Strength:

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

Equipment: Rig

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

AMRAP in 15 minutes:

• 5 Deadlifts
• 10 Pull-ups
• 15 Box Jumps

Barbell: #185 / #135
Notes: Complete as many rounds as possible within the time cap. Make sure to maintain proper form on the deadlifts and scale the weight if needed. Keep a steady pace to maximize rounds completed.

For Time:

• 50 Double-unders
• 40 Toes-to-bar
• 30 Clean and Jerks (135/95 lbs)
• 20 Ring Muscle-ups
• 10 Handstand Push-ups

Time Cap: 15 Minutes

Note: Try to complete each movement unbroken to test both skill and conditioning.

For Time:

• 800m Run
• 50 Box Jumps
• 400m Run
• 30 Toes-to-Bar
• 200m Run
• 20 Burpees

Equipment:
- Rig
- Box

Time Cap: 20 Minutes.

Note: Make sure to scale the distance of the runs if needed to maintain intensity throughout the workout.

AMRAP in 20 minutes:

• 10 Deadlifts
• 8 Pull-ups
• 6 Power Snatches

Barbell: #135 / #95
Score: Total rounds + reps completed
Note: Scale weight as needed to maintain proper form. Focus on pacing yourself to sustain intensity throughout the workout.

Tabata (8 rounds of 20 seconds on, 10 seconds off) of:

• Pull-ups
• Handstand Push-ups
• Toes-to-Bar
• Ring Dips

Score is total reps across all movements.

Equipment:
- Rig

Notes:
This workout will test your gymnastics skills and endurance. Make sure to scale movements as needed to maintain intensity throughout the Tabata intervals. Rest as needed between each movement to maximize effort.