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Conditioning AMRAP in 8 min: 6 Dead-lifts, 12 Push-ups, 24 Double unders, Rest 4 minutes AMRAP in 8 min: 5 Hang Clean@135/85, 5 Burpees over bar, 5 Pull-ups, Rest 4 minutes AMRAP in 8 min: 5 Heavy KBS, 5 Box jumps, 5 HSPU/Ring push-ups/Push-ups

A1. Squat 4×6, 2×6 A2. Chin-up 4×6, 2×6 B. 4×10/10, 14″ box step-ups – DBs on shoulders C. For time: 50 Back squats (from floor), At the top of every minute do 3-5 Burpees

Skill Rope climbs EMOM x15: 1. 5-10 Kipping pull-ups 2. 30-50 Double-unders 3. 5-10 Kipping HSPU 4. 30-50 Double-unders 5. Rest EMOM x15: 1. 5-10 Toes to bar 2. 20 Hollow rocks 3. 5-10 Alternating pistols 4. 20 Hollow rocks 5. Rest

6 sets building: 1 Power clean + 1 Strict press 6 sets building: 1 Power clean + 2 Push press 6 sets building: 1 Power clean + 3 Push jerks

Gymnastics warm-up Skill Beat swings > Toes to bar Handstand > Handstand push-up WOD AMRAP in 5 minutes: 5 Handstand push-ups, 10 Dead-lifts, 15 Box jump overs (face the same way over the box) Rest 5 min AMRAP in 5 minutes: 5 Burpees, 10 Toes to bar, 15 Thrusters