Conditioning
4 Rounds of :45 on/:15 off
1) AMRAP Calorie Row
2) AMRAP Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)
3) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)
4) AMRAP Push Press (75/55) (FX: 55/35)
5) AMRAP Toes to Bar (FX: Hanging Knee Raises)
6) AMRAP Wall Balls (20/14)
7) Rest
*Score is total reps

Optional Cooldown
:45 on/:15 off
1) Pigeon Pose (Side A)
2) Pigeon Pose (Side B)
3) Couch Stretch (Side A)
4) Couch Stretch (Side B)
5) Saddle Pose
6) Downdog to Seal Pose

Strength
Every 2:30, 6 Rounds
1-2) 3 Deadstop Deadlifts w/ Pause at 2″ (60-65%)
3-4) 3 Deadstop Deadlift w/ Pause at Knee (65-70%)
5-6) 3 Deadstop Deadlift (70-75%)

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Calorie Ski
3-4) Rest

Strength
Every 1:30, 5 Rounds
1) 20′ Handstand Walk (FX: Development) (RX+: 40′)
2) 2-4 Bar or Ring Muscle-Ups (FX: Development) (RX+: 5-7)

Conditioning
AMRAP 12
10 50′ Shuttle Runs
20 Sit-Ups
25′ Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*+25′ Lunge each round

Strength
Every 3:00, 4 Sets
Front Squat
1) 8 @65-70%
2-3) 6 @70-75%
4) 4 @75-80%

Superset Accessory
20 Banded Pullaparts

Conditioning
For Time:
2-4-6-8-10
Squat Cleans (135/95) (FX: 95/65) (RX+: 155/105 Unbroken)
Burpees Over Bar
50 Double Unders after each round (FX: 35)
*12:00 Cap

We have a modified schedule today!
WODS:
9 & 10 AM
5:30 & 6:30 PM

Reminder: We are going to see the Caps on February 6th! Deadline to buy your ticket is Sunday, January 7th! Sign-up on the spreadsheet (Caps Sign-Up Sheet), and venmo $85 to reserve your ticket!

Strength
EMOM 12
1) 4 Strict Press w/ Pause at Front Rack (70-75%)
2) 4 Weighted Chin-Ups (FX: Strict/Banded Chin-Ups)

Conditioning
Every 2:30, 3 Rounds
1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
2)
AMRAP
15 Chest to Bar Pull-Ups (FX: 10 OR Pull-Ups)
15 Toes to Bar (FX: 10)
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
*Continue where you left off