CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilize your core!

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups
– FX: Kipping
– RX+: Wall Facing AND/OR Deficit
– SC: Pike/Box, Abmat Kipping

2) 4-6 Bar Muscle-Ups
– FX: 1-3 OR Chest to bar Pull-Ups
– RX+: Ring Muscle-Ups
– SC: Pull-Ups OR Banded Strict Pull-Ups

Conditioning
For Time:
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
45 Sit-Ups (RX+: 60)
into…
3 Rounds of
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
15 Toes to Bar (FX: 10) (RX+: 20)
*12:00 Cap

Strength
In 20:00
Establish 1RM Front Squat

FX:
3RM Front Squat

Conditioning
In 8:00
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
into…
AMRAP
50 Double Unders (FX: 35)
10 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: 10)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)

Strength
Every 1:30, 4 Rounds
1) 10 Incline Dumbbell Seal Row
2) 10 Strict Ring Dips (FX: Banded) (RX+: Weighted)
3) 20 Banded Pullaparts

Conditioning
AMRAP 10
2-4-6-8-10, etc.
50′ Shuttle Runs
Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
Goblet Lunge (each leg) (50/35) (FX: 35/20) (RX+: 70/50)

Seventh Heaven Comp WOD today!
See you at 7:15 AM!

Squad WOD
AMRAP 28 – w/ Partner, Alternate Stations
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)

2)
15 Toes to Bar (FX: 10)
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

3) 60 Double Unders (FX: 40) (RX+: 80)