Strength
Every 2:00, 3 Rounds
1) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
2) 5/5 Single Dumbbell Row w/ 5s Eccentric
3) :30-:45 Side Plank (each side)

Conditioning
4 Rounds for Time:
16/12 Calorie Row (FX: 12/9)
16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
16 Hand Release Push-Ups (FX: Push-Ups)
*RX+: 5 Rounds
*12:00 Cap

Squad WOD
AMRAP 28 w/ Partner – Split Reps Any Way
30 Back Rack Reverse Lunge (135/95) (FX: 95/65) (RX+: 155/105)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Box Jumps (30/24) (FX: 24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Toes to Bar (FX: 20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*Every 7:00, starting at 0:00
400m Team Run (FX: 300m)

Strength
Every 2:00, 8 Sets
1-4) 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat (65-70%)
5-8) 1 Hang Squat Snatch + 1 Squat Snatch (70-75%)

Conditioning
AMRAP 9
50 Double Unders (FX: 35)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Overhead Squat (50/35) (FX: 35/20) (RX+: 70/50)

Strength
In 15:00
Establish 5RM Deadlift

FX:
Every 3:00, 5 Sets
2 Deadstop Deadlifts + 3 Deadlifts
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Superset Accessory (3+ out of 5 sets)
10 PVC Sots Press

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
25 Sit-Ups
10 Power Clean (135/95) (FX: 115/80) (FX+: 165/115)
*10:00 Cap

Strength
Every 3:00, 4 Sets
8 Bench Press (65-70%)

Superset Accessory (3+ out of 4 sets)
:20-:30 PVC Lat Stretch (each side)

Conditioning
2 Rounds for Time:
200m Run
12 Burpee Pull-Ups
200m Run
9 Burpee Chest to Bar Pull-Ups
200m Run
6 Burpee Bar Muscle-Ups
*FX: 6″ Target, Pull-Up, Chest to Bar Pull-Up
*RX+: Chest to Bar Pull-Up, Bar Muscle-Up, Ring Muscle-Up
*16:00 Cap