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.

For Time:

• 5 Rounds:
  
  • 1 Peg Board Ascent
  • 15 Toes-to-Bar
  • 10 Box Jumps (30/24)

Time Cap: 20 Minutes

Instructions: Scale the number of rounds or movements as needed to maintain intensity and safety. Focus on efficient movement patterns on the peg board to conserve energy.

For Time:

• 15 Ring Muscle-ups
• 30 Dumbbell Front Squats
• 15 Ring Muscle-ups
• 30 Dumbbell Push Press

Equipment:
- Rings
- Dumbbells

Time Cap: 12 Minutes

Instructions: Perform the ring muscle-ups and dumbbell movements in the prescribed order, aiming to complete the workout as quickly as possible. Scale the ring muscle-ups to ring rows or jumping muscle-ups as needed. Adjust the weight of the dumbbells to maintain intensity throughout the workout. Focus on maintaining good form and technique throughout.

For Time:

• 21-15-9
  
  • Deadlifts (225/155 lbs)
  • GHD Sit-Ups

Barbell: 225/155 lbs
Time Cap: 15 Minutes

Note: Make sure to scale the weight and GHD sit-ups as needed to maintain proper form and intensity throughout the workout.

For Time:

• 50 Double-unders
• 400 Meter Run
• 40 Chest-to-bar Pull-ups
• 400 Meter Run
• 30 Handstand Push-ups
• 400 Meter Run

Equipment:
- Rope
- Pull-up Bar
- Wall for Handstand Push-ups

Time Cap: 20 Minutes.

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

For Time:

• 21-15-9
  
  • Bench Press
  • Box Jumps

Equipment:
- Bench
- Box

Instructions:
Complete 21 Bench Presses, followed by 21 Box Jumps, then 15 Bench Presses, 15 Box Jumps, and finish with 9 Bench Presses and 9 Box Jumps. Time cap is 12 minutes. Adjust the weight of the bench press as needed for your skill level.

For Time:

• 15 Ring Muscle-ups
• 30 Deadlifts (225/155 lb)
• 12 Ring Muscle-ups
• 24 Deadlifts (225/155 lb)
• 9 Ring Muscle-ups
• 18 Deadlifts (225/155 lb)

Time Cap: 12 Minutes

Notes: Make sure to scale the ring muscle-ups to jumping muscle-ups or ring rows if needed. Focus on maintaining good form throughout the deadlifts to prevent injury.

For Time:
- 50 Handstand Push-Ups
- 40 Toes-to-Bar
- 30 Burpee Box Jumps (24/20)
- 20 Chest-to-Bar Pull-Ups
- 10 Strict Ring Muscle-Ups

Medicine Ball: 20/14 lbs
Time Cap: 20 Minutes

Notes: Make sure to scale movements as needed to maintain proper form and intensity throughout the workout. Focus on quality reps over speed.

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:

• 5 Rounds
• 10 Deadlifts
• 15 Box Jumps
• 20 Sit-ups

Barbell: #225 / #155
Box Height: 24 inches for men, 20 inches for women
Time Cap: 20 Minutes

Instructions: This workout combines strength with endurance. Push yourself on the deadlifts, but maintain a steady pace to keep moving through the box jumps and sit-ups. Scale the weight and box height as needed to maintain proper form throughout 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:

• 25/20 Cal SkiErg
• 15 Power Snatches (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Power Clean and Jerks (95/65 lbs)
• 25/20 Cal SkiErg
• 15 Overhead Squats (95/65 lbs)

Time Cap: 12 Minutes

Note: Focus on maintaining a consistent pace on the SkiErg to maximize efficiency.

For Time:

• 20 Calorie SkiErg
• 15 Burpees
• 15 Calorie SkiErg
• 12 Burpees
• 10 Calorie SkiErg
• 9 Burpees

Time Cap: 12 Minutes

Note: Make sure to pace yourself on the SkiErg to maintain intensity throughout the workout. Push hard on the burpees to keep the heart rate up.

For Time:

• 50/40 Calorie Assault Bike
• 40 Burpees
• 30/24 Calorie Assault Bike
• 20 Box Jumps (24/20)
• 10/8 Calorie Assault Bike

Time Cap: 12 Minutes

Note: Push the pace on the assault bike and try to maintain intensity throughout the workout.

For Time:

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

Kettlebell Weight: 24/16 kg
Time Cap: 20 Minutes

Notes: Make sure to scale the gymnastics movements as needed to maintain intensity throughout the workout. Focus on proper form and technique to prevent injury.

For Time:

• 50 Wall Balls
• 800 Meter Run
• 40 Box Jumps
• 800 Meter Run
• 30 Burpees
• 800 Meter Run

Medicine Ball Weight: 20/14 lbs
Time Cap: 20 Minutes.

For Time:

• 400 Meter Run
• 21 Deadlifts
• 400 Meter Run
• 15 Hang Power Cleans
• 400 Meter Run
• 9 Push Jerks

Barbell: #135 / #95
Time Cap: 12 Minutes.

Note: Focus on maintaining a steady pace during the runs to optimize performance.