Strength
Every 2:30, 5 Rounds
3 Power Snatch
1) 65-70% (of 1RM Squat Snatch)
2-3) 70-75%
4-5) 75-80%
*Reset b/t reps

Conditioning
3 Rounds for Time:
12 Toes to Bar (FX: 9 OR Hanging Leg Raises)
6 50′ Shuttle Runs
12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)
6 50′ Shuttle Runs
12 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
*13:00 Cap

Strength
Every 3:00, 5 Sets
Front Squat
1-3) 8 @50, 55, 60%
4-5) 6 @65, 70%

Superset Accessory (3+ out of 5)
15/15 Banded Lateral External Rotation w/ Rig

Conditioning
4 Rounds for Time:
15 Calorie Row (FX: 10)
15 Line Facing Burpees (FX: 10)
*10:00 Cap
*RX+: 5 Rounds

Conditioning
AMRAP 15
6 Strict Pull-Ups (BW / Red Band) (FX: Kipping) (RX+: 10lbs / Strict)
6 50′ Shuttle Runs
9 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit)
18 Bodyweight Walking Lunges
*RX/RX+ Min: 5 Rounds

Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 10 Double Dumbbell Bicep Curls
2) 20 Banded Tricep Pulldown
3) 30 Underhand Banded Pullaparts

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Squad WOD
3 Rounds of 9:00 on, 3:00 off – w/ Partner, Alternate Rounds
AMRAP 9
P1) 15 Burpees (FX: 10)
P2) AMRAP Calorie Row

AMRAP 9
P1) 30 Wall Balls (20/14) (FX: 20)
P2) AMRAP Calorie Bike

AMRAP 9
P1) 60 Double Unders (FX: 40 OR Single Unders)
P2) AMRAP Calorie Ski
*Score: Total Calories across 3 AMRAPs

Strength
Every 2:00, 3 Rounds
1) 16 Goblet Box Step Ups (24/20)
2) 4 Sandbag Over the Shoulder + 100′ Sandbag Bear Hug Carry
3) 20/20 Banded Wrist Flexion w/ Rig

Conditioning
AMRAP 8
4-8-12-16, etc.
Box Jumps (24/20)
Sit-Ups
Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: Complete Round of 16