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.

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.

EMOM for 20 minutes:

• Minute 1: 15 Slam Balls
• Minute 2: 10 Toes-to-Bar
• Minute 3: 15 Slam Balls
• Minute 4: 10 Box Jumps
• Repeat for a total of 20 minutes

Equipment:
- Slam Ball
- Box

Notes:
- Choose a challenging weight for the slam ball that allows you to complete the reps with good form.
- Scale the toes-to-bar and box jumps as needed to maintain intensity throughout the workout.

Tabata:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each exercise:
  
  1. Slam Ball Ground to Overhead
  2. Slam Ball Squats
  3. Slam Ball Lunges (alternating legs)
  4. Slam Ball Russian Twists

Equipment:
- Slam Ball
- Choose a challenging weight that allows you to maintain good form throughout the workout.

Instructions:
Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Complete all 8 rounds for each exercise before moving on to the next. Focus on maintaining good form and pushing yourself during the work intervals.

For Time:

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

Equipment:
- Slam Ball

Time Cap: 20 Minutes

Instructions: Complete all reps of each movement before moving on to the next. Scale movements as needed to maintain intensity and technique throughout the workout. Make sure to warm up properly before starting the workout.

For Time:
- 50 Slam Balls
- 40 Box Jumps
- 30 Deadlifts
- 20 Burpees
- 10 Power Snatches

Slam Ball Weight: 30/20 lbs
Box Height: 24/20 inches
Barbell Weight: 135/95 lbs
Time Cap: 12 minutes.

Ensure proper form on all movements to prevent injury. Make sure to pace yourself and push through the high-intensity rounds.

For Time:

• 50 Slam Ball Over the Shoulder
• 40 Slam Ball Goblet Squats
• 30 Slam Ball Russian Twists
• 20 Slam Ball Burpees
• 10 Slam Ball Man Makers

Slam Ball Weight: 30/20 lbs
Time Cap: 12 Minutes.

Notes: Make sure to use proper form for each movement to maximize the strength-building benefits of this workout. Push yourself to go as heavy as possible with the Slam Ball while maintaining good technique.

Tabata:
- 8 rounds of 20 seconds of work, 10 seconds of rest for each movement
- 1. Slam Ball Slams
- 2. Box Jumps

Skill Focus: Explosiveness and power output

Instructions:
Perform Tabata intervals alternating between Slam Ball Slams and Box Jumps. Focus on explosive movements and maximizing power output during each round. Rest for 1 minute between movements. Repeat for a total of 8 rounds (4 rounds of each movement).

Equipment:
- Slam Ball
- Box

Score: Total reps completed for each movement.

For Time:

• 50 Slam Ball Over the Shoulder
• 40 Toes to Bar
• 30 Slam Ball Ground to Overhead
• 20 Handstand Push-ups
• 10 Slam Ball Burpees

Slam Ball Weight: 20/15 lbs
Time Cap: 12 Minutes.

Chipper For Time:

• 50 Slam Balls
• 40 Weighted Step-ups (20 each leg)
• 30 Hang Power Cleans
• 20 Front Squats
• 10 Squat Cleans

Weight: Slam Ball #30 / Barbell #135 / #95
Time Cap: 20 Minutes.

Note: Complete each movement before moving on to the next. Break up repetitions as needed, but aim to push through each set to finish under the time cap.

For Time:

• 50 Slam Balls
• 400 Meter Run
• 40 Slam Balls
• 400 Meter Run
• 30 Slam Balls
• 400 Meter Run
• 20 Slam Balls
• 400 Meter Run
• 10 Slam Balls

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

Note: Make sure to maintain good form while performing slam balls to prevent injury.

Tabata:

• 8 rounds of 20 seconds work, 10 seconds rest for each movement
• 1. Slam Ball Over the Shoulder
• 2. Burpees
• 3. Double Unders
• 4. Plank Hold

Skill Emphasis: Focus on maintaining consistent intensity throughout each round, especially during the slam ball and burpees. Use the 10 seconds of rest to catch your breath and prepare for the next round. Keep a tight core during the plank hold to maximize its effectiveness.

EMOM for 12 minutes:
- Odd minutes: 10 Slam Balls
- Even minutes: 5 Deadlifts

Equipment:
- 1 Slam Ball
- Barbell for Deadlifts

Instructions:
- Alternate between 10 Slam Balls and 5 Deadlifts every minute on the minute for a total of 12 minutes.
- Choose a challenging weight for the Deadlifts that allows you to maintain good form throughout the workout.
- Focus on explosive power for the Slam Balls and maintain a strong and stable position for the Deadlifts.

For Time:

• 50 Toes-to-Bar
• 40 Handstand Push-ups
• 30 Chest-to-Bar Pull-ups
• 20 Ring Muscle-ups
• 10 Handstand Walks

Time Cap: 20 Minutes

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

For Time:

• 20 Slam Ball Cleans
• 400 Meter Run
• 15 Slam Ball Over-the-Shoulder
• 400 Meter Run
• 10 Slam Ball Burpees
• 400 Meter Run

Slam Ball Weight: 30/20 lbs
Time Cap: 12 Minutes.

Instructions: Perform each round of movements as fast as possible, focusing on explosive power and speed. The 400 meter runs should be done at a challenging pace to keep intensity high throughout the workout.

For Time:

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

Equipment: Slam Ball (choose a weight that is challenging but allows for unbroken reps)
Time Cap: 20 Minutes

Notes: Perform each movement in order, aiming to complete each set unbroken if possible. Modify movements as needed to maintain intensity and safety.

For Time:

• 10 Deadlifts
• 15 Slam Ball Over-the-Shoulder
• 8 Deadlifts
• 15 Slam Ball Over-the-Shoulder
• 6 Deadlifts
• 15 Slam Ball Over-the-Shoulder

Barbell: #225 / #155
Slam Ball: 30/20 lbs
Time Cap: 12 Minutes.

Instructions: This workout will test both your strength and conditioning. Make sure to use proper form during the deadlifts to prevent injury. Keep a steady pace on the Slam Ball Over-the-Shoulder to maintain intensity throughout the workout.

For Time:

• 50 Handstand Push-ups
• 40 Toes-to-Bar
• 30 Chest-to-Bar Pull-ups
• 20 Ring Muscle-ups
• 10 Handstand Walks (10 feet each)

Time Cap: 20 Minutes

Note: Make sure to scale the movements as needed to maintain intensity and form throughout the workout.

AMRAP in 15 minutes:
- 10 Slam Balls
- 15 Toes-to-Bar
- 20 Double Unders

Equipment: Slam Ball

Notes: Focus on technique and efficiency in each movement. Scale the reps or movements as needed to maintain proper form throughout the workout.

For Time:

• 50 Slam Ball Over-the-Shoulder
• 800 Meter Run
• 40 Slam Ball Burpees
• 800 Meter Run
• 30 Slam Ball Russian Twists (each side)
• 800 Meter Run

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

Make sure to focus on good form during the Slam Ball movements to prevent injury. Push yourself on the runs to keep a steady pace throughout the workout.