WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach Activation – 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 3 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 5 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 10/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS Skill – Ring Complex Test 1 Attempt × Max Unbroken Ring Complex – Until Technical Failure 1 Ring Complex: 1 Toes-to-Rings 1 Ring Muscle-up 1 Ring Dip Repeat for as many unbroken complexes as possible. Score – Total Completed Complexes Only fully completed complexes count. Rest 6 minutes Volume – Ring Muscle-up Test For Time 30 Ring Muscle-ups Time Cap – 10 minutes If 30 Ring Muscle-ups are currently too much volume, turn the test into a 10-minute AMRAP and accumulate as many Ring Muscle-ups as possible. Record your result so it can be compared when the test is repeated later in the program. If Ring Muscle-ups are a skill you have not yet developed consistently, perform 30 Bar Muscle-ups For Time instead. WORK CAPACITY SPRINT WOD (Indy) For Time 21 Handstand Push-ups 14 Burpee Box Jump Overs 7 Right / 7 Left Dumbbell Squat Snatches 15 Handstand Push-ups 10 Burpee Box Jump Overs 5 Right / 5 Left Dumbbell Squat Snatches 9 Handstand Push-ups 6 Burpee Box Jump Overs 3 Right / 3 Left Dumbbell Squat Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 9 minutes Target <7 minutes Tips & Scaling This workout will strongly challenge shoulder muscular endurance, so accumulated local fatigue in the shoulders and pressing muscles may become the primary limiting factor. Break the Handstand Push-ups before reaching failure when necessary. If needed, scale them by using an AbMat to reduce the range of motion. Choose a Dumbbell Squat Snatch load that allows you to move smoothly and safely throughout the entire workout. The Dumbbell Squat Snatch requires a high level of mobility and coordination, so make sure you are properly warmed up before starting. Scale the load or gymnastics movement when necessary to preserve the intended sprint stimulus. (Team of 2) For Time 21 Handstand Push-ups – Partner A 21 Handstand Push-ups – Partner B 14 Synchro Burpee Box Jump Overs 7 Right / 7 Left Synchro Dumbbell Squat Snatches 15 Handstand Push-ups – Partner A 15 Handstand Push-ups – Partner B 10 Synchro Burpee Box Jump Overs 5 Right / 5 Left Synchro Dumbbell Squat Snatches 9 Handstand Push-ups – Partner A 9 Handstand Push-ups – Partner B 6 Synchro Burpee Box Jump Overs 3 Right / 3 Left Synchro Dumbbell Squat Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 11 minutes Target <9 minutes Tips & Scaling Partner A must complete all prescribed Handstand Push-ups before Partner B begins theirs. Because of this, deciding the athlete order before starting the workout can have a significant impact on overall performance. Burpee Box Jump Overs and Dumbbell Squat Snatches must always be performed synchro. Choose a dumbbell load that allows both athletes to move smoothly and safely. The Dumbbell Squat Snatch requires significant coordination and mobility. Scale the Handstand Push-ups with an AbMat when necessary. The opening 21 Handstand Push-ups should ideally be completed in no more than 3 sets. Use your current MUSS as a reference. If your starting capacity does not allow this, scale the movement from the beginning rather than waiting until fatigue has accumulated.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks Activation – 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 6 Intervals 5 Bench Press @ 65–75% 1RM B. Every 2 minutes × 6 Intervals 5 Back Squats @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range. Maintain high-quality technique throughout all intervals and avoid grinding reps. ACCESSORY 4 Sets of: 10 Barbell Military Press @ RIR 3 Rest 60 seconds 10/leg Barbell Back-Rack Reverse Lunges @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Ergometer Session 6 Sets x 250 m Ski Erg 500 m Bike Erg 250 m Row Erg @ RPE 8 Rest 2 minutes between sets Target: Maintain a consistent pace across all 6 sets.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Hand-to-Hand Wrist Circles - Downward Dog to Cobra - 90/90 Hip Switches Activation – 2 Sets of: - 10 Kang Squats - 5/side Half-Kneeling Kettlebell Bottom-Up Press - 10 Banded Good Mornings BARBELL CYCLING In 8 minutes, accumulate as many reps as possible of: 3 Power Snatches 3 Hang Power Snatches 3 Clean & Jerks 3 Hang Clean & Jerks Barbell Weight – 40/25 kg Reps may be performed either Touch-and-Go or Drop-and-Go. Score – Total Reps WORK CAPACITY Gymnastics Interference A. 3 Rounds For Time of: 200 m Run 10 Dumbbell Cleans 20 Toes-to-Bars Scaled – 15 Toes-to-Bars Work:Rest – 2:1 B. 3 Rounds For Time of: 200 m Run 10 Dumbbell Shoulder-to-Overhead 15 m Handstand Walk Scaled – 10 m Handstand Walk Work:Rest – 2:1 C. 3 Rounds For Time of: 200 m Run 10 Dumbbell Hang Clean & Jerks 10/7 Bar Muscle-ups Scaled – 7/5 Bar Muscle-ups Dumbbell – 22.5/15 kg Target <7:30 per block Time Cap 10 minutes per block Tips & Scaling Rest for half the time it takes you to complete each block. For example, if you complete Block A in 6 minutes, rest 3 minutes before starting Block B. If you reach the 8-minute Time Cap, rest 4 minutes. Apply the same structure between Blocks B and C. Scale the gymnastics volume when necessary to preserve consistent movement quality and the intended Gymnastics Interference stimulus. Avoid taking gymnastics sets to failure. MIDLINE 4 Sets of: 12 Banded Sit-ups Rest 30 seconds 12 Banded Reverse Crunches Rest 30 seconds 12 Banded GHD Hip Extensions Rest 60 seconds

Rest day

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Half-Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels Activation – 2 Sets of: - 30 Single Unders with Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 3 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 10 reps × 3 sets Perform 10 alternating repetitions, 5 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 10/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Clean 1 Hang Squat Clean 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS EMOM 10 minutes Alternating b/w Odd Minutes: 6 Weighted Strict Pull-ups @ RIR 3 Even Minutes: 6 Weighted Dips @ RIR 3 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. WORK CAPACITY (Indy) 15-minute AMRAP 75 Heavy Double-Unders Then.. 2 Rounds of: 15/10 Cal Assault Bike 12 Chest-to-Bar Pull-ups 9 Axle Bar Thrusters Axle Bar – Elite/Master 35 – 60/40 kg Regular/Master 40/Master 45 – 50/35 kg Master 50 – 45/30 kg Target – 400+ reps Men / 375+ reps Women Tips & Scaling Pacing is critical in this workout. Avoid starting too aggressively and aim to maintain a consistent, sustainable output throughout the full 15 minutes. Break the Heavy Double-Unders as needed to prevent an unnecessary spike in heart rate and excessive lower-body fatigue. If you do not have access to a heavy rope, substitute 100 regular Double-Unders for the 75 Heavy Double-Unders. Aim to keep the Chest-to-Bar Pull-ups unbroken when sustainable. Otherwise, break them according to your MUSS before grip and pulling capacity deteriorate. Scale to Pull-ups when necessary. The Thrusters may be performed unbroken or with one quick break, such as 5+4. If an Axle Bar is not available, use a standard barbell. Scale the Thruster load if your starting MUSS at 50/35 kg is already below approximately 5 reps. The load should allow you to maintain efficient barbell cycling throughout the workout. (Team of 2) 15-minute AMRAP 50 Heavy Double-Unders – Partner A 50 Heavy Double-Unders – Partner B Then.. 2 Rounds of: 30/25/20 Cal Assault Bike – Split as Needed 15 Synchro Chest-to-Bar Pull-ups 10 Synchro Axle Bar Thrusters Target – 420+ reps MM / 400+ reps MW / 380+ reps WW Tips & Scaling If you do not have access to a heavy rope, perform 75 regular Double-Unders per partner instead of 50 Heavy Double-Unders. Split the Assault Bike calories as needed. Use quick, efficient transitions while avoiding excessive leg fatigue early in the workout. Aim to keep the synchro Chest-to-Bar Pull-ups unbroken when sustainable. Otherwise, break according to the lower MUSS between the two partners. For the synchro Thrusters, consider two quick sets such as 6+4 if going unbroken would compromise subsequent rounds. Scale the load when necessary to preserve the intended cycling and repeatability.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Pigeon Stretch - Bench T-Spine Stretch - Elephant Walks Activation – 2 Sets of: - 10 Alternating Bird Dogs - 10 Kettlebell Russian Swings - 10 Kettlebell Goblet Squats STRENGTH A. Every 2 minutes × 6 Intervals 5 Front Squats @ 65–75% 1RM B. Every 2 minutes × 6 Intervals 5 Deadlifts @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range. Maintain high-quality technique throughout all intervals and avoid grinding reps. ACCESSORY 4 Sets of: 10 Barbell Pendlay Rows @ RIR 3 Rest 60 seconds 10 Barbell Hip Thrusts @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Run Session 15 × 1-minute Run @ RPE 9 Rest 1 minute between intervals Target: Maintain a high and repeatable running output across all 15 intervals. Tips Before starting the intervals, perform a short running-specific warm-up. Run for 5–10 minutes at Zone 2 / approximately RPE 6 to gradually increase body temperature and prepare for the higher-intensity work. Add running drills and a few progressive accelerations if needed. Each 1-minute interval should be performed at approximately RPE 9: hard and submaximal, but repeatable. During each 1-minute recovery period, walk and focus on lowering your breathing rate before the next interval. When possible, record the distance covered during every interval. The goal is to maintain consistent distances and minimize performance drop-off across the session.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach Activation – 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 3 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 5 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 10/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS Skill – Muscle-up Test In 10 minutes accumulate as many reps as possible of one of the following: - Ring Muscle-ups - Bar Muscle-ups - Banded Bar Muscle-ups Choose the variation that best matches your current skill level and allows you to accumulate high-quality repetitions. Score – Total Reps Rest 6 minutes Volume – Pull-up Test For Time 100/80 Pull-ups Time Cap – 10 minutes WORK CAPACITY SPRINT WOD (Indy) For Time 21 Handstand Push-ups w/Abmat 14 Burpee Box Jump Overs 7 Right / 7 Left Dumbbell Snatches 15 Handstand Push-ups w/Abmat 10 Burpee Box Jump Overs 5 Right / 5 Left Dumbbell Snatches 9 Handstand Push-ups w/Abmat 6 Burpee Box Jump Overs 3 Right / 3 Left Dumbbell Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 9 minutes Target <7 minutes Tips & Scaling This workout will strongly challenge shoulder muscular endurance, so accumulated local fatigue in the shoulders and pressing muscles may become the primary limiting factor. The prescribed Handstand Push-up variation is performed with an AbMat. Break the reps before reaching failure when necessary. If additional scaling is required, place weight plates underneath the AbMat to further reduce the range of motion. Alternatively, substitute the Handstand Push-ups with Push-ups and double the prescribed reps. Choose a Dumbbell Snatch load that allows you to maintain fast, technically sound reps throughout the workout. Scale the load when necessary rather than allowing the dumbbell to become a major limiting factor. The goal is to preserve the intended sprint stimulus, so choose your scaling options before starting the workout. (Team of 2) For Time 21 Handstand Push-ups w/Abmat – Partner A 21 Handstand Push-ups w/Abmat – Partner B 14 Synchro Burpee Box Jump Overs 7 Right / 7 Left Synchro Dumbbell Snatches 15 Handstand Push-ups w/Abmat – Partner A 15 Handstand Push-ups w/Abmat – Partner B 10 Synchro Burpee Box Jump Overs 5 Right / 5 Left Synchro Dumbbell Snatches 9 Handstand Push-ups w/Abmat – Partner A 9 Handstand Push-ups w/Abmat – Partner B 6 Synchro Burpee Box Jump Overs 3 Right / 3 Left Synchro Dumbbell Squat Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 11 minutes Target <9 minutes Tips & Scaling Partner A must complete all prescribed Handstand Push-ups before Partner B begins theirs. Because of this, deciding the athlete order before starting the workout can have a significant impact on overall performance. Burpee Box Jump Overs and Dumbbell Snatches must always be performed synchro. The prescribed Handstand Push-up variation is performed with an AbMat. If additional scaling is required, place weight plates underneath the AbMat to further reduce the range of motion. Alternatively, substitute the Handstand Push-ups with Push-ups and double the prescribed reps for each partner. The opening set of 21 Handstand Push-ups should ideally be completed in no more than 3 sets. Use your current MUSS as a reference. If this is not realistic from the beginning, scale the movement before starting rather than waiting until fatigue has accumulated. Choose a dumbbell load that allows both partners to perform the synchro Dumbbell Snatches smoothly and safely. Scale the load when necessary to preserve fast cycling and synchronization. The goal is to maintain the intended sprint stimulus throughout the workout.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks Activation – 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 6 Intervals 5 Bench Press @ 65–75% 1RM B. Every 2 minutes × 6 Intervals 5 Back Squats @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range. Maintain high-quality technique throughout all intervals and avoid grinding reps. ACCESSORY 4 Sets of: 10 Barbell Military Press @ RIR 3 Rest 60 seconds 10/leg Barbell Back-Rack Reverse Lunges @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Ergometer Session 6 Sets x 250 m Ski Erg 500 m Bike Erg 250 m Row Erg @ RPE 8 Rest 2 minutes between sets Target: Maintain a consistent pace across all 6 sets.

Rest day

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Half-Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels Activation – 2 Sets of: - 30 Single Unders with Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 3 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 10 reps × 3 sets Perform 10 alternating repetitions, 5 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 10/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Clean 1 Hang Squat Clean 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS EMOM 10 minutes Alternating b/w Odd Minutes: 6 Weighted Strict Pull-ups @ RIR 3 Even Minutes: 6 Weighted Dips @ RIR 3 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. If Weighted Strict Pull-ups and/or Weighted Dips are currently above your strength level, perform them at bodyweight. If 6 strict bodyweight reps do not allow you to maintain approximately RIR 3, use an appropriate resistance band for assistance. WORK CAPACITY (Indy) 15-minute AMRAP 75 Heavy Single Unders Then.. 2 Rounds of: 15/10 Cal Assault Bike 12 Toes-to-Rings 9 Axle Bar Thrusters Axle Bar – 40/25 kg Target – 400+ reps Men / 375+ reps Women Tips & Scaling Pacing is critical in this workout. Avoid starting too aggressively and aim to maintain a consistent, sustainable output throughout the full 15 minutes. Aim to perform the Heavy Single-Unders continuously and efficiently. Keep the jumps low, relax the upper body and maintain a consistent rope rhythm. If the heavy rope forces frequent breaks or significantly changes your jumping mechanics, use a lighter rope. If you do not have access to a heavy rope, substitute 100 regular Single-Unders for the 75 Heavy Single-Unders. Aim to keep the Toes-to-Rings unbroken when sustainable. Otherwise, break them into quick, manageable sets before grip and midline fatigue significantly reduce your movement quality. The Thrusters may be performed unbroken or with one quick break, such as 5+4. If an Axle Bar is not available, use a standard barbell. Scale the Thruster load if necessary. The prescribed load should allow you to maintain efficient barbell cycling without turning the Thrusters into a strength-limited movement. The goal is to maintain a high, repeatable output throughout the entire AMRAP. (Team of 2) 15-minute AMRAP 50 Heavy Single-Unders – Partner A 50 Heavy Single-Unders – Partner B Then.. 2 Rounds of: 30/25/20 Cal Assault Bike – Split as Needed 15 Synchro Toes-to-Rings 10 Synchro Axle Bar Thrusters Target – 420+ reps MM / 400+ reps MW / 380+ reps WW Tips & Scaling Aim to perform the Heavy Single-Unders continuously and efficiently. If the heavy rope is too demanding to maintain consistent jumping mechanics, use a lighter rope. If you do not have access to a heavy rope, perform 75 regular Single-Unders per partner instead of 50 Heavy Single-Unders. Split the Assault Bike calories as needed. Use quick, efficient transitions and avoid creating excessive lower-body fatigue early in the workout. Aim to keep the synchro Toes-to-Rings unbroken when sustainable. If necessary, break them into short, planned sets based on the capacity of the less proficient partner. Prioritize synchronization and movement quality rather than reaching failure. For the synchro Thrusters, consider two quick sets such as 6+4 if going unbroken would compromise subsequent rounds. If an Axle Bar is not available, use a standard barbell. Scale the Thruster load when necessary to preserve smooth synchro cycling and repeatable output throughout the workout.

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Pigeon Stretch - Bench T-Spine Stretch - Elephant Walks Activation – 2 Sets of: - 10 Alternating Bird Dogs - 10 Kettlebell Russian Swings - 10 Kettlebell Goblet Squats STRENGTH A. Every 2 minutes × 6 Intervals 5 Front Squats @ 65–75% 1RM B. Every 2 minutes × 6 Intervals 5 Deadlifts @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range. Maintain high-quality technique throughout all intervals and avoid grinding reps. ACCESSORY 4 Sets of: 10 Barbell Pendlay Rows @ RIR 3 Rest 60 seconds 10 Barbell Hip Thrusts @ RIR 3 Rest 60 seconds Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. ENDURANCE Run Session 15 × 1-minute Run @ RPE 9 Rest 1 minute between intervals Target: Maintain a high and repeatable running output across all 15 intervals. Tips Before starting the intervals, perform a short running-specific warm-up. Run for 5–10 minutes at Zone 2 / approximately RPE 6 to gradually increase body temperature and prepare for the higher-intensity work. Add running drills and a few progressive accelerations if needed. Each 1-minute interval should be performed at approximately RPE 9: hard and submaximal, but repeatable. During each 1-minute recovery period, walk and focus on lowering your breathing rate before the next interval. When possible, record the distance covered during every interval. The goal is to maintain consistent distances and minimize performance drop-off across the session.

Rest day

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Banded Wrist Extension Mobility - Medball Thoracic Opener - Squat & Reach Activation – 2 Sets of: - 15 Pogo Jumps - 10 Air Squats - 5 Squat Jumps PLYOMETRICS Seated Box Jumps – 3 reps × 5 sets Perform every jump with maximal intent. The goal is to produce as much vertical power as possible on every repetition. Take enough rest between sets to maintain high-quality output. Continuous Dumbbell Countermovement Jumps – 5 reps × 3 sets Use two light dumbbells. Perform every jump with maximal intent. Absorb each landing efficiently and transition smoothly into the following jump so you can continue producing high power throughout the entire set. Single-Leg Pogo Jumps – 10/leg × 3 sets Focus on ankle stiffness, balance and short ground-contact times. Keep the movement reactive rather than trying to maximize jump height. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat @ 65–75% 1RM Snatch Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS Skill – Ring Complex Test 1 Attempt × Max Unbroken Ring Complex – Until Technical Failure 1 Ring Complex: 1 Toes-to-Rings 1 Ring Muscle-up 1 Ring Dip Repeat for as many unbroken complexes as possible. Score – Total Completed Complexes Only fully completed complexes count. Rest 6 minutes Volume – Ring Muscle-up Test For Time 30 Ring Muscle-ups Time Cap – 10 minutes If 30 Ring Muscle-ups are currently too much volume, turn the test into a 10-minute AMRAP and accumulate as many Ring Muscle-ups as possible. Record your result so it can be compared when the test is repeated later in the program. If Ring Muscle-ups are a skill you have not yet developed consistently, perform 30 Bar Muscle-ups For Time instead. WORK CAPACITY SPRINT WOD (Indy) For Time 21 Handstand Push-ups 14 Burpee Box Jump Overs 7 Right / 7 Left Dumbbell Squat Snatches 15 Handstand Push-ups 10 Burpee Box Jump Overs 5 Right / 5 Left Dumbbell Squat Snatches 9 Handstand Push-ups 6 Burpee Box Jump Overs 3 Right / 3 Left Dumbbell Squat Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 9 minutes Target <7 minutes Tips & Scaling This workout will strongly challenge shoulder muscular endurance, so accumulated local fatigue in the shoulders and pressing muscles may become the primary limiting factor. Break the Handstand Push-ups before reaching failure when necessary. If needed, scale them by using an AbMat to reduce the range of motion. Choose a Dumbbell Squat Snatch load that allows you to move smoothly and safely throughout the entire workout. The Dumbbell Squat Snatch requires a high level of mobility and coordination, so make sure you are properly warmed up before starting. Scale the load or gymnastics movement when necessary to preserve the intended sprint stimulus. (Team of 2) For Time 21 Handstand Push-ups – Partner A 21 Handstand Push-ups – Partner B 14 Synchro Burpee Box Jump Overs 7 Right / 7 Left Synchro Dumbbell Squat Snatches 15 Handstand Push-ups – Partner A 15 Handstand Push-ups – Partner B 10 Synchro Burpee Box Jump Overs 5 Right / 5 Left Synchro Dumbbell Squat Snatches 9 Handstand Push-ups – Partner A 9 Handstand Push-ups – Partner B 6 Synchro Burpee Box Jump Overs 3 Right / 3 Left Synchro Dumbbell Squat Snatches Dumbbell – 22.5/15 kg Box – 60/50 cm Time Cap 11 minutes Target <9 minutes Tips & Scaling Partner A must complete all prescribed Handstand Push-ups before Partner B begins theirs. Because of this, deciding the athlete order before starting the workout can have a significant impact on overall performance. Burpee Box Jump Overs and Dumbbell Squat Snatches must always be performed synchro. Choose a dumbbell load that allows both athletes to move smoothly and safely. The Dumbbell Squat Snatch requires significant coordination and mobility. Scale the Handstand Push-ups with an AbMat when necessary. The opening 21 Handstand Push-ups should ideally be completed in no more than 3 sets. Use your current MUSS as a reference. If your starting capacity does not allow this, scale the movement from the beginning rather than waiting until fatigue has accumulated.

Rest day

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Cat-Cow - Side-Lying Windmill - Deep Squat Ankle Rocks Activation – 2 Sets of: - 10 Scapular Push-ups - 10 Russian Baby Makers - 5 Inchworms STRENGTH A. Every 2 minutes × 6 Intervals 5 Bench Press @ 65–75% 1RM B. Every 2 minutes × 6 Intervals 5 Back Squats @ 65–75% 1RM Note: Choose a weight within the prescribed percentage range. Maintain high-quality technique throughout all intervals and avoid grinding reps. WORK CAPACITY Gymnastics Interference A. 3 Rounds For Time of: 200 m Run 10 Dumbbell Cleans 20 Toes-to-Bars Scaled – 15 Toes-to-Bars Work:Rest – 2:1 B. 3 Rounds For Time of: 200 m Run 10 Dumbbell Shoulder-to-Overhead 15 m Handstand Walk Scaled – 10 m Handstand Walk Work:Rest – 2:1 C. 3 Rounds For Time of: 200 m Run 10 Dumbbell Hang Clean & Jerks 10/7 Bar Muscle-ups Scaled – 7/5 Bar Muscle-ups Dumbbell – 22.5/15 kg Target <7:30 per block Time Cap 10 minutes per block Tips & Scaling Rest for half the time it takes you to complete each block. For example, if you complete Block A in 6 minutes, rest 3 minutes before starting Block B. If you reach the 8-minute Time Cap, rest 4 minutes. Apply the same structure between Blocks B and C. Scale the gymnastics volume when necessary to preserve consistent movement quality and the intended Gymnastics Interference stimulus. Avoid taking gymnastics sets to failure. ENDURANCE Ergometer Session 6 Sets x 250 m Ski Erg 500 m Bike Erg 250 m Row Erg @ RPE 8 Rest 2 minutes between sets Target: Maintain a consistent pace across all 6 sets.

Rest day

WARM-UP 5' Erg of Your Choice Mobility – 30" each exercise / 30" rest × 3 sets - Half-Kneeling Ankle Rocks - Spider Lunge Stretch - Seated Wall Angels Activation – 2 Sets of: - 30 Single Unders with Alternating Foot Step - 10 Heiden Bounds - 5 Broad Jumps to Vertical Jumps PLYOMETRICS Depth Jumps – 3 reps × 5 sets Perform every repetition with maximal intent. Minimize ground-contact time and transition aggressively into the vertical jump while maintaining good landing mechanics. Alternating Dumbbell Split Squat Jumps – 10 reps × 3 sets Perform 10 alternating repetitions, 5 per leg. Use two light dumbbells and focus on maximal explosiveness on every repetition. Single-Leg Bounds – 10/leg × 3 sets Focus on reactive ground contact, horizontal power and unilateral stability on every jump. WEIGHTLIFTING Every 2 minutes × 8 Intervals 1 Power Clean 1 Hang Squat Clean 1 Jerk @ 65–75% 1RM Clean & Jerk Note: Choose a weight within the prescribed percentage range that allows you to maintain high-quality technique throughout all intervals. GYMNASTICS EMOM 10 minutes Alternating b/w Odd Minutes: 6 Weighted Strict Pull-ups @ RIR 3 Even Minutes: 6 Weighted Dips @ RIR 3 Note: RIR stands for Reps in Reserve and indicates the number of additional reps you could perform with proper technique before reaching muscular failure. WORK CAPACITY (Indy) 15-minute AMRAP 75 Heavy Double-Unders Then.. 2 Rounds of: 15/10 Cal Assault Bike 12 Chest-to-Bar Pull-ups 9 Axle Bar Thrusters Axle Bar – Elite/Master 35 – 60/40 kg Regular/Master 40/Master 45 – 50/35 kg Master 50 – 45/30 kg Target – 400+ reps Men / 375+ reps Women Tips & Scaling Pacing is critical in this workout. Avoid starting too aggressively and aim to maintain a consistent, sustainable output throughout the full 15 minutes. Break the Heavy Double-Unders as needed to prevent an unnecessary spike in heart rate and excessive lower-body fatigue. If you do not have access to a heavy rope, substitute 100 regular Double-Unders for the 75 Heavy Double-Unders. Aim to keep the Chest-to-Bar Pull-ups unbroken when sustainable. Otherwise, break them according to your MUSS before grip and pulling capacity deteriorate. Scale to Pull-ups when necessary. The Thrusters may be performed unbroken or with one quick break, such as 5+4. If an Axle Bar is not available, use a standard barbell. Scale the Thruster load if your starting MUSS at 50/35 kg is already below approximately 5 reps. The load should allow you to maintain efficient barbell cycling throughout the workout. (Team of 2) 15-minute AMRAP 50 Heavy Double-Unders – Partner A 50 Heavy Double-Unders – Partner B Then.. 2 Rounds of: 30/25/20 Cal Assault Bike – Split as Needed 15 Synchro Chest-to-Bar Pull-ups 10 Synchro Axle Bar Thrusters Target – 420+ reps MM / 400+ reps MW / 380+ reps WW Tips & Scaling If you do not have access to a heavy rope, perform 75 regular Double-Unders per partner instead of 50 Heavy Double-Unders. Split the Assault Bike calories as needed. Use quick, efficient transitions while avoiding excessive leg fatigue early in the workout. Aim to keep the synchro Chest-to-Bar Pull-ups unbroken when sustainable. Otherwise, break according to the lower MUSS between the two partners. For the synchro Thrusters, consider two quick sets such as 6+4 if going unbroken would compromise subsequent rounds. Scale the load when necessary to preserve the intended cycling and repeatability.

Rest day