Strength
Every 1:30, 3 Rounds
1) 50′ Backwards Sled Pull
2) 15 Banded Goodmornings
3) :45 Weighted Plank

Conditioning
3 Rounds of 1:15 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP 25′ Shuttle Runs
3) AMRAP Calorie Bike
4) AMRAP Calorie Row
*Score is lowest AMRAP round

Strength
Every 2:00, 8 Sets
1-4) 1 Clean Pull + 1 High Hang Squat Clean + 1 Push Jerk (70-75%)
5-8) 1 Clean Pull + 1 Hang Squat Clean + 1 Push Jerk (75-80%)

Conditioning
AMRAP 10
15 Toes to Bar (FX: 10)
12 Front Rack Lunges
9 Hang Power Cleans
*(115/80) (FX: 95/65) (RX+: 135/95, Unbroken 12-9)

Learn Bar Muscle-Up technique and progressions at tonight’s Skills Clinic at 5:45 PM!

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4 sets)
20 Tibialis Raises

Conditioning
5 Rounds of 2:00 on/1:00 off
10 Single Dumbbell Burpee Box Step Over (Suitcase) (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
40 Double Unders (FX: 25)

Strength
Every 3:00, 4 Sets
8 Strict Press (65-70%)
+
1-2 Short Legless Rope Climbs (FX: Rope Climbs or Development) (RX+: Legless)

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP 10′ Handstand Walk (FX: Wall Walks) (RX+: Unbroken Segments)
4) Rest

Strength
In 15:00
Establish 5RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization

Conditioning
AMRAP 10
100m Run
6/6 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)
18 Sit-Ups