Want to get better at Ring Muscle-Ups? Sign up for the Skills Clinic tonight at 5:45 PM!

Strength
Every 1:30, 5 Rounds
1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)
2) 10 Underhand Ring Rows (RX+: Feet Elevated)

Conditioning
AMRAP 12
48 Crossover Single Unders (FX: 36) (RX+: 12 Crossover Double Unders)
12 Shoulder to Overhead (95/65) (FX: 75/55)
12 Burpee Box Jump Overs (24/20)

Conditioning
Every 2:00, 3 Rounds
1) 27/20 Calorie Row (FX: 21/16)
2) 27/20 Calorie Bike (FX: 21/16)
3) 27/20 Calorie Ski (FX: 21/16)
4) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
5) Rest

Optional Finisher
Elbow Supported Banded External Rotation 3×15/15
1:00/1:00 Banded Lat Stretch

Olympic Total
In 40:00:
Establish 1RM Squat Snatch
Establish 1RM Squat Clean and Split Jerk

FX:
Every 2:00, 8 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat (↑)

Every 2:00, 8 Sets
2x(1 Squat Clean + 1 Split Jerk) (↑)
*Compare to 10/17/22

Strength
Every 1:30, 4 Rounds
1) 5 X33-Tempo Wide Grip Banded Strict Pull-Up
2) 5 33X-Tempo Banded Strict Ring Dip
3) 15 Straight Arm Banded Pulldown
*3s pause at top/in Dip, 3s down

Conditioning
4 Rounds of 2:00 on/1:00 off
AMRAP
60 Speed Steps
15 Toes to Bar (FX: 10)
30 Push-Ups (FX: 20)
*Continue AMRAP where you left off

Squad WOD
3 Rounds of 9:00 on/3:00 off w/ Partner – Split Calories Any Way
AMRAP 9
30/22 Calorie Bike (FX: 20/15)
15 Synchro Wall Balls (20/14) (FX: Non-Synchro)
*Resting Partner in Squat Hold at Parallel

AMRAP 9
30/22 Calorie Ski (FX: 20/15)
15 Synchro Bar Facing Burpees (FX: Non-Synchro)
*Resting Partner in High Plank

AMRAP 9
30/22 Calorie Row (FX: 20/15)
15 Synchro Russian Kettlebell Swings (24/16) (FX: 16/12)
*Resting Partner in Single Kettlebell Suitcase Hold