| Squad WOD | Endurance Class |
| 2 Rounds for Time – w/ Partner, Split Reps Any Way 40/30 Calorie Ski (FX: 30/25) (RX+: 50/40) 40 Hang Power Clean (135/95) (FX: 95/65) (RX+: 50) 200m Team Run 40/30 Calorie Bike (FX: 30/25) (RX+: 50/40) 40 Line Facing Burpees (RX+: 50) 200m Team Run *32:00 Cap | EMOM 40 1) 200m or 100m Sprint 2) 20 DB Rows 3) 15/12 Calorie Row 4) 8 Burpee Box Jumps |
Strength
Every 2:30, 6 Sets
Squat Snatch
1-3) 3 @60, 65, 70%
4-6) 2 @75-80%
*Reset b/t reps
Conditioning
3 Rounds for Time:
18 Overhead Plate Sit-Ups (25/15) (FX: 15/10)
6 Bar Muscle-Ups (FX: See Below) (RX+: Ring)
3 Snatch (155/105) (FX: 95/65) (RX+: 185/125)
*10:00 Cap
*FX: 3 BMU, 6 Chest to Bar, 9 Banded Strict Pull-Ups
Conditioning
For Time:
800m Run (FX: 600m)
into…
4 Rounds of:
20/15 Calorie Row (FX: 16/12)
20 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20)
80 Double Unders (FX: 60 OR Single Unders)
into…
800m Run (FX: 600m)
*30:00 Cap
*RX+: Sub 24:00
Strength
Every 3:00, 5 Sets
Deadlift
1) 10 @50%
2-3) 8 @55, 60%
4-5) 6 @65, 70%
Conditioning
AMRAP 5
15 Box Jumps (24/20) (FX: Step Ups)
10 Pull-Ups (FX: Jumping) (RX+: Chest to Bar Pull-Ups)
Rest 2:00
AMRAP 5
15 Wall Balls (20/14) (FX: 14/10)
10 Toes to Bar (FX: Hanging Leg Raises) (RX+: Toes to Ring)
*Score: Total Reps
*RX/RX+ Minimum: 150 Reps (~3 rounds per AMRAP)
Strength
In 15:00
Establish 5RM Bench Press
Conditioning
For Time:
9-15-21
Lateral Burpees Over Bar
Shoulder to Overhead
*FX: (115/80), (95/65), (75/55)
*RX: (155/105), (135/95), (95/65)
*RX+: (185/125), (155/105), (135/95)
*12:00 Cap
