Strength
Every 3:00, 5 Sets
Front Squat
1-3) 8 @50, 55, 60%
4-5) 6 @65, 70%

Superset Accessory (3+ out of 5)
15/15 Banded Lateral External Rotation w/ Rig

Conditioning
4 Rounds for Time:
15 Calorie Row (FX: 10)
15 Line Facing Burpees (FX: 10)
*10:00 Cap
*RX+: 5 Rounds

Conditioning
AMRAP 15
6 Strict Pull-Ups (BW / Red Band) (FX: Kipping) (RX+: 10lbs / Strict)
6 50′ Shuttle Runs
9 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit)
18 Bodyweight Walking Lunges
*RX/RX+ Min: 5 Rounds

Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 10 Double Dumbbell Bicep Curls
2) 20 Banded Tricep Pulldown
3) 30 Underhand Banded Pullaparts

Seventh Heaven, today! 7:15 AM
Deadline to order your Shaker Bottle is TOMORROW (Sunday!)
CLICK HERE TO ORDER!

Squad WOD
3 Rounds of 9:00 on, 3:00 off – w/ Partner, Alternate Rounds
AMRAP 9
P1) 15 Burpees (FX: 10)
P2) AMRAP Calorie Row

AMRAP 9
P1) 30 Wall Balls (20/14) (FX: 20)
P2) AMRAP Calorie Bike

AMRAP 9
P1) 60 Double Unders (FX: 40 OR Single Unders)
P2) AMRAP Calorie Ski
*Score: Total Calories across 3 AMRAPs

Strength
Every 2:00, 3 Rounds
1) 16 Goblet Box Step Ups (24/20)
2) 4 Sandbag Over the Shoulder + 100′ Sandbag Bear Hug Carry
3) 20/20 Banded Wrist Flexion w/ Rig

Conditioning
AMRAP 8
4-8-12-16, etc.
Box Jumps (24/20)
Sit-Ups
Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: Complete Round of 16

Strength
Every 1:30, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 10/10 Single Dumbbell Row w/ Pause at Top
3) :30/:30 Side Plank

Conditioning
4 Rounds for Time:
16/12 Calorie Row
16 Lateral Burpees Over Bar
8 Shoulder to Overhead (145/100) (FX: 105/75) (RX+: 165/115)
*14:00 Cap