Strength: EMOM for 12min: Even: Power Clean + Hang Power Cleans (1+2) Odd: 20sec L-Sit Hold Metcon: 5 Rounds: 1min DB Hang Squat Cleans (#22.5/15,x1) 1min Double Unders 1min Pushups

Strength: 15min build up load for the complex: 2 Jerk Drives 1 Push-Press 1 Jerk Metcon: 3 Rounds for time: Run 400m 12 Overhead Squats (#60/40) 6 Sandbag Over Shoulder (#75/45)

Skill: Rope Climb - 10min practice Metcon: "Barbara" 5 Rounds for time: 20 Pullups 30 Pushups 40 Situps 50 Air-Squats Rest 3min at the end of each round Weightlifting: -Split jerk

Strength: Deadlift 4-3-3-3-2 Metcon: RFA 2022 Event #2: For time (17min cap): 3-6-9-12-15-18-21 KB Hang to Overhead (R) (#24/16,x1) KB Hang to Overhead (L) Wallballs (#10/6) Endurance: 5 Rounds for

Strength: Barbell Reversed Lunges (BTN) 6-6-6-6-6 (3/3) *Rest 2:00 between sets Metcon: For time: 1000m Row (or 60cal Bike) 50 Wallballs (#10/6) 60 C2B Pullups 50 Wallballs (#10/6) 1000m

Strength: 12min to find RM1 Hang Cluster Metcon: AMRAP in 16min of: 10 DB Deadlifts (#22.5/15,x2) Row 250m 10 DB Front Squats (#22.5/15,x2) Run 200m Endurance: For

Skill: 15min Handstands practice (hold/balance/walk...) Metcon: 6 Rounds for time: 8 DB Burpee Box Step Overs (#22.5/15,x2) 12 Medball V-Ups (#10/6) 2 Rope Climbs

Strength: Power Clean 3-3-3-3-3 Metcon: For time: 45 Wallballs (#10/6) 45 HSPU 45 KB Swings (#24/16) 45 Front Squats (#40/30) 45 Cal Row

Strength: Weighted Ring Dips 2-2-2-2-2-2 *10-20sec Ring Support after each set (weighted) Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15,x2) Box Jumps Roll-ups Weightlifting: -Hang Snatch (60%) 3×8 -Squat

Strength: Overhead Squat 3-3-3 (2sec pause at the bottom) 2-2-2 (3sec pause at the bottom) Metcon: 10 Rounds for time: Run 200m 5 Push-Press (#60/40) 10 Air-Squats Endurance: For time: 100-80-60-40-20 Double

Strength: Push-Press 5-5-3-3-3 Metcon: AMRAP in 15min of: 5 Deadlifts (#100/70) 10 Wallballs (#10/6) 15/12 Cal Bike Endurance: For time: 2000/1600m Row 150 Double Unders 30 Burpees 1600m Run

Strength: Weighted Step-ups (DBs/KBs) 8-8-8-8-8 (4/4) *4sec tempo on the way down Metcon: For time: 21 Thrusters (#43/30) 15 Strict Toes-to-bar 15 Thrusters 15 Strict C2B Pullups 9 Thrusters 15

Strength: 14min build load for: Hang Squat Clean + Front Squat (2+2) Metcon: 6 Rounds for time: 24 Double Unders 12 DB Snatch (#22.5/15) 9 Pullups 6 Burpees over DB

Strength: Floor Press 3-3-3-3-3 *20-30sec Handstand hold after each set (wall assisted or free standing) Metcon: 3 Rounds for max reps: 5min cap: 200m Farmer Carry (#22.5/15,x2) AMRAP on remaining

Strength: Bulgarian Split Squat 5-5-3-3-3-3 (each leg) Metcon: AMRAP in 16min of: 30 Double Unders 15 KB SDHP (#32/24) 1-2-3-4... +1 Sandbag over shoulder (#75/45) Weightlifting: Push press behind the neck

Strength: Weighted Ring Dips 5-4-4-4-3-3 Metcon: In 20min complete: 85 Wallballs (#10/6) 55 Situps 25 Hang Squat Cleans (#60/40) AMRAP DB Devil-Press on remaining time (#22.5/15,x1) Gymnastics: Skill

Strength: 12min build up load: 3-pos Power Clean (floor,hang,high-hang) Metcon: For time: 15 HSPU 20 DB Overhead Lunges (#22.5/15,x1) 25 Burpees 30 C2B Pullups 25 Box Jump Overs

Strength: 5 Sets: 10 Floating Romanian Deadlifts 10-20sec L-Sit hold (any style) *rest 2:00 Metcon: AMRAP in 15min of: 6-12-18-24... +6 Power/Muscle Snatch (#35/20) 9 Toes-to-bar 9 Front Squats (#35/

Strength: E2.5MOM for 15min (6sets): 3 Strict Press + 3 Push-Press Metcon: 2 Rounds for time: Run 800m 30 DB Box Step-Overs (#22.5/15,x2) 6 Rope Climbs

Strength: Overhead Squat 12min build up for an RM3 Metcon: For time: 21 Cal Row 21 DB/KB S2OH (#22.5/15,x2) 21 Abmat Situps 15m DB/KB Front Rack Walking Lunges