Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squats
1-2) 70-75%
3-5) 75-80%

FX:
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Conditioning
EMOM 8
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)

2-3) 20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups) (RX+: V-Ups) + AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)

4) Rest

Strength
Every 2:00, 9 Sets
1-3) 3 Power Clean and Push Jerk (65-70% of 1RM CJ)
4-6) 2 Power Clean and Push Jerk (70-75%)
7-9) 1 Power Clean and Push Jerk (↑)

Conditioning
For Time:
30 Clean and Jerks
*6:00 Cap
*RX: “Grace” (135/95), compare to 10/20/22
*FX: (95/65)
*RX+: “Heavy Grace” (185/125)

Strength
Every 2:00, 3 Rounds
1) 5/5 Tempo Single Dumbbell Bulgarian Split Squat
2) 5/5 Tempo Single Dumbbell Bench Press
3) 5-10 Tempo Leg Raises
*All Tempos are 5s down

Conditioning
EMOM 12
1) 250/200m Ski (FX: 200/150m)

2-3)
AMRAP
12 Goblet Reverse Lunges (50/35) (FX: 35/20)
8 Hand Release Burpees Over Dumbbell (FX: Burpees Over Dumbbell)

4) Rest
*Continue AMRAP from where you left off

Battle of the Bikes at 8 AM!!
Squad WOD: 9:30 AM and 10:30 AM

Join us BEFORE Squad WOD for a fun throw-down! We will put two pairs head-to-head and take turns biking through 3 events before we crown our winners!

Squad WOD

5 Rounds of 4:00 on/2:00 off – w/ Partner, alternate movements
AMRAP
100m Run
7 Wall Balls (20/14)
5 Box Jumps (24/20) (RX+: 30/24)
3 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)
1 Rope Climb (RX+: 50/50 Legless)

Strength
Every 3:00, 4 Sets
1-2) 8 Strict Press (65-70%)
3-4) 6 Strict Press (70-75%)

Superset Accessory (4 out of 4 sets)
10 Underhand Feet Elevated Ring Rows

Conditioning
2 Rounds for Time:
60 Single Unders (FX: 40)
12 Handstand Push-Ups (FX: 9) (RX+: 2″/1″ Deficit)
60 Speed Steps (FX: 40)
9 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)
60 Double Unders (FX: 40)
6 Handstand Push-Ups (FX: 3) (RX+: 2″/1″ Deficit)
*14:00 Cap