| Squad WOD | Endurance Class |
| 4 Rounds for Time: 400m Team Run (FX: Split OR Team 300m) 20 Med Ball Pass Sit-Ups** (20/14) (FX: 14/10) 40 Dumbbell Bench Press (50/35) (FX: 35/20) 60 Wall Balls (20/14) (FX: 14/10) **20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up *35:00 Cap | For Time: Starting each round with a 400m Run 1) 25 Wall Balls 2) 25 DB Lunges 3) 25 DB Front Squats 4) 25 Wall Balls 5) 25 DB Lunges 6) 25 DB Front Squats 2:00 Rest after each round |
Strength
Every 2:30, 6 Sets
3 Power Clean
1-3) 70-75% (of 1RM CJ)
4-6) 75-80%
*Reset b/t reps
Conditioning
AMRAP 10
12 Calorie Row
10 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)
8 Box Jumps (24/20)
6 Deadlift (185/125) (FX: 135/95) (RX+: 225/155)
*RX/RX+ Min: 4 Rounds
Strength
Every 3:00, 5 Sets
Strict Press
1-3) 5 Tempo w/ 3s Down @65, 70, 75%
4-5) 10 @50, 55%
Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig
Conditioning
4 Rounds for Time:
200m Run
12 Toes to Bar (FX: 8 OR Hanging Leg Raises)
8 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 155/105)
*12:00 Cap
Conditioning
3 Rounds of 1:00 on, :15 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 12 Line Facing Burpees (FX: 9) (RX+: 15)
3) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
4) 60 Double Unders (FX: 45) (RX+: 75)
5) AMRAP Calorie Ski
6-8) Rest
*RX/RX+ Min: 45/36 Calories
Cooldown
1:00 Downdog to Seal Pose
1:00 Wrist Stretching on Floor
1:00 Straddle Pose
Conditioning
AMRAP 18
300m Run
6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
12 Box Jumps (24/20)
*RX/RX+ Min: 4 Rounds
Strength
Every 2:00, 4 Sets
Handstand Development
Scaled:
-:15-:30 Handstand Hold w/ Wall (Kick Up or Wall Facing)
– 100′ Double Dumbbell Overhead Carry
– 3-5 Partial Wall Walks
* + 10 Ring Rows after each movement
FX:
– :30-1:00 Freestanding Handstand Practice w/ Wall (or Open Floor)
– 3-5 Wall Walks
RX:
– 25-50′ Handstand Walk
RX+:
– 50-75′ Handstand Walk in Unbroken 25′ Segments
