Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift
3) 10-15/10-15 Side Plank Hip Touch

Conditioning
4 Rounds for Time:
75 Double Unders (FX: 50)
250/200m Row (FX: 200/150m)
*11:00 Cap

Squad WOD
For Time:
500m Team Run
into…
2 Rounds
50 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)
50 Chest to Bar Pull-Ups (FX: Pull-Ups)
50 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
*Every 3:00 starting at 3:00, 8 Synchro Burpees (FX: Non-Synchro)
*35:00 Cap

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 55-60%
3-4) 60-65%

Superset Accessory (3+ out of 4 sets)
15 Straight Arm Banded Pulldowns

Conditioning
EMOM 15
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)

2-4)
AMRAP
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
10 Single Kettlebell Front Rack Lunge (24/16) (FX: 16/12) (RX+: 32/24)

5) Rest

Strength
Every 3:00, 4 Sets
10 Strict Press (60-65%)

Superset Accessory (3+ out of 4 sets)
10 Scap Push-Ups

Conditioning
AMRAP 12
200m Run
15 Toes to Bar (FX: 10)
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)

If you’re interested in learning more about Ring Muscle-Up progressions and technique, come join our 5:45pm Skills Clinic tonight with Coach Kevin!

Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 55-60%
3-4) 60-65%

Superset Accessory (3+ out of 4 sets)
25 Tibialis Raises

Conditioning
5 Rounds of 2:00 on/1:00 off
6 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
12 Jump Squats
36 Crossover Single Unders after each round (FX: 18 OR 36 Double Unders)
*Continue where you left off