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

Strength
Every 2:30, 6 Sets
Strict Press w/ Pause at Front Rack
1-3) 5 @70-75%
4-6) 3 @75-80%

Superset Accessory (3+ out of 6)
20/20 Banded Radial Deviation

Conditioning
AMRAP 12
20 Box Jump Overs (24/20)
10 50′ Shuttle Runs
10 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)

Conditioning
4 Rounds for Time:
75 Double Unders (FX: 50)
10 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
20 Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)
*17:00 Cap

Post-WOD Strength/Recovery
EMOM 15
1) :15-:30 L-Sit Hold (Seated, Parallettes, etc.)
2) :20-:40 Side Plank (Side A)
3) :20-:40 Side Plank (Side B)
4) 10 Prone Swimmers
5) Rotating Stretch/Pose
– Prone Pec Stretch
– Pigeon Pose
– Seal Pose to Downward Dog

Sign up for Core Flex at 5:45 PM tonight!

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 2″ Low Hang Squat Snatch + 1 Squat Snatch (↑, start at 55-60% 1RM Snatch)
5-8) 2 Squat Snatch (↑) (FX: Continue 1-4)

Conditioning
10 Rounds for Time:
3 Burpees Over Bar
3 Hang Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
3 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
*10:00 Cap

Strength
Every 3:00, 4 Rounds
6 33X-Tempo Bench Press (60-70% 1RM Bench Press) +
10 Underhand Banded Pullaparts w/ 3s Pause Apart
*33X-Tempo: 3s down, 3s pause at chest, explode

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
4-5)
AMRAP
15 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
*Continue AMRAP where you left off