Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @60-65%
2-3) 8 @65-70%
4) 6 @70-75%

Conditioning
EMOM 12
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
3) AMRAP Burpee Box Jump Overs (24/20)
4) Rest

Strength
Every 2:00, 4 Rounds
1) 10 Seated Strict Press (60-70%)
2) 15/15 Single Dumbbell Row

Conditioning
4 Rounds of 3:00 on/1:00 off
AMRAP
24 Sit-Ups
12 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 70/50)
12 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
24 Jump Switch Lunges
*Continue where you left off

Squad WOD

In 12:00
80/60 Calorie Bike (FX: 60/45)
into…
AMRAP in Remaining Time
20 Burpee Toes to Bar (FX: 15)
40 Wall Balls (20/14) (FX: 30)

Rest 6:00

In 12:00
80/60 Calorie Ski (FX: 60/45)
into…
AMRAP in Remaining Time
30 Double Dumbbell Box Step Overs (24/20) (50/350 (FX: 35/20)
4 Rope Climbs (FX: 3)

Strength
Every 2:30, 6 Rounds
1-3) 3 Deadstop Deadlifts w/ Pause at 2″ (55-60%)
4-6) 3 Deadstop Deadlift (60-65%)

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
40 Double Unders (FX: 25)
10 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
40 Double Unders (FX: 25)
*12:00 Cap

Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @55-60%
2) 8 @60-65%
3) 8 @65-70%
4) 6 @70-75%

Conditioning
EMOM 15
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)

2-4)
AMRAP
15 Pull-Ups (FX: 10)
15 Push-Ups (FX: 10)
15 Air Squats

5) Rest
*Continue where you left off