your results...

5 sets: 8 Ring/Bar dips @22X2, 8 Bent over rows @20X2, Rest 2 min For time: 500m row, 100 Double-unders, 50 Overhead squats, 100 Double-unders, 500m row (15 min cap)

EMOM x8: 1 Power clean, 1 Squat clean, 1 Jerk 3 Rounds for time: 400m run, 6 Hang squat clean thrusters (12 min cap)

20 minutes easy (5 Rounds): 60s Calories, 60s Grapevine box step-overs, 60s Thoracic bridge, 60s Alternating Turkish get-ups 5 sets, 3 min on, 1 min off: 20 cal row then: 20 Wallballs, 10 Pull-ups, 20 Alt. DB Snatch, 10 Toes to bar – Start each round with the row then

Gymnastics circuit: 1-3 Rope climb, 10/leg Ring-assisted pistol, 3-5 Wall climbs, 50′ Floor slider seal walk, 12-15 DB Situps 9-15-21 reps for time: Shoulder to overhead, Burpees over the bar

20 minutes easy: 2 minutes cals, 50′ Forwards bear crawl, 50′ Backwards bear crawl, 100′ Walking lunges AMRAP in 20 minutes: 400m run, 40 Wallballs, 200m run, 20 Toes to bar

Skill: Butterfly pull-ups EMOM x10: 1. 5-10 Butterfly pull-ups or progression 2. 30s Plate rows @20X2 For time: 40/32 cals, 15 Right arm hang DB Snatch, 25′ Overhead walking lunge, 15 Left arm DB Satch, 25′ Overhead walking lunge, 30/24 cals, 15 Right arm hang DB Snatch, 25′ Overhead walking

EMOM x6: Above the knee snatch pull, Above the knee snatch, Snatch Rest 2 min EMOM x6: Below the knee snatch pull, Below the knee snatch, Snatch Rest 2 min EMOM x6: Snatch pull Snatch

2 sets, 30s each: Cat/Cow, Alt. Deadbug 2 sets, 30s each: Floor slider bowler squat, Copenhagen plank 2 sets, 30s each: Crossbody deadlift, Knee over toe lifts 2 sets, 30s each: Crossbody swing, Step-back lunge + High knee (Jump in round 2) 5 sets, 3 min on, 1 min off:

3×5 Wall climb for quality, Rest 60s between 3×12 Long sitting 2KB Press @22X2, Rest 1-2 minutes between 3 Rounds for time: 12 Alternating pistols, 30 Double-unders, 6/6 Single-arm DB Push press, 30 Double-unders (12 min cap)

Back squat 4 reps, every 2:00 x6 sets – Start @6-7 Rep max 2 Rounds: 500m row into… 12-9-6 reps of: DB Push press, DB Bent over row