Strength
Every 3:00, 5 Sets
5 Tempo Back Squats
1-3) 3s Down, 3s Pause in Squat (60-65%)
4-5) 3s Down (65-70%)

Conditioning
EMOM 10
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)

2) 50 Double Unders (FX: 35) (RX+: 65)

3-4) 10 Double Dumbbell Squats (50/35) (FX: 35/20) (RX+: 15) +
AMRAP 50′ Shuttle Runs

5) Rest

Build up your mobility and core strength at Core-Flex at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)
5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset bar between Hang and Full Snatches

Conditioning
4 Rounds for Time:
10 Burpee Box Jump Overs (30/24) (FX: 24/20)
8-6-4-2 Power Snatch (135/95) (FX: 105/75) (RX+: 165/115)
*10:00 Cap

Strength
Every 2:30, 6 Sets
1 Front Squats + 2 Split Jerk
1-3) 70-75% of 1RM CJ
4-6) 75-80%

“Fran”
For Time:
21-15-9
Thrusters (95/65) (RX+: 115/80)
Pull-Ups (RX+: Chest to Bar Pull-Ups)
*Compare to 11/14/22

Questions or issues with Pelvic Floor Health?
Indigo Physiotherapy (located in Mosaic!) will be at CFR7 tonight from 5-7 PM!
Come meet the doctors, ask questions, and get information about pelvic and orthopedic physical therapy! They will be giving out coupons and promotions for treatment!

Strength
Every 1:30, 4 Rounds
1) 3-4 Sandbag Over the Shoulder
2) 100′ Double Kettlebell Farmer’s Carry
3) 15 Banded Face Pulls

Conditioning
EMOM 12
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)

2-3)
AMRAP
48 Speed Steps (FX: 32)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
12 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)

4) Rest
*Continue where you left off

Strength
Every 2:00, 4 Rounds
1) 10 Bench Press (60-70% 1RM Bench Press)
2) 5 Feet Elevated Underhand Ring Rows w/ 3s Pause at Top (FX: Ring Rows)

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: Push-Ups)
15 V-Ups (FX: Tuck-Ups)