Strength
Every 2:00, 4 Rounds
1) 10/10 Half Kneeling Single Dumbbell Arnold Press
2) 10/10 Banded Row in Side Plank

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 16/12)
20 Overhead Plate Lunges (45/25) (FX: 25/15) (RX+: 55/35)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)

Squad WOD
In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Ski (FX: 60/45)
into…
AMRAP
90 Double Unders (FX: 60) (RX+: 120)
30 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 45)

Rest 6:00

In 12:00 w/ Partner – Split Reps Any Way
80/60 Calorie Bike (FX: 60/45)
into…
AMRAP
15 50′ Shuttle Runs
10 Sandbag Over the Shoulder (100/70) (FX: 70) (RX+: 150/100)

5:30, 6:30, & 9:30 AM CLASSES CANCELLED due to the snow!
BE SAFE!

Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Rows w/ Pause at Top
2) 5 Weighted Strict Chin-Up (FX: Strict/Banded)

Conditioning
4 Rounds for Time:
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
6 1:2 Burpee Toes to Bar (FX: 1:1) (RX+: 9)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*15:00 Cap

Strength
Every 2:30, 6 Sets
1-3) 2 Jerk Dips + 2 Split Jerks w/ Pause in Dip (65-70%)
4-5) 2 Jerk Dips + 2 Split Jerks (70-75%)
6) 2 Split Jerks (75-80%)

Conditioning
AMRAP 12
21/16 Calorie Row (FX: 15/11)
15 Box Jumps (30/24) (FX: 24/20)
9 Shoulder to Overhead (135/95) (FX: 115/80) (RX+: 165/115)

Want to get better at Bar Muscle-Ups? Come in for the Skills Clinic at 5:45 PM!

Strength
Every 2:30, 5 Sets
3 Deadstop Deadlifts
1) 65-70%
2-3) 70-75%
4-5) 75-80%

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2-3)
AMRAP
40 Double Unders (FX: 25)
5 50′ Shuttle Runs
4) Rest