Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
15 Banded High Pulls

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups
*Compare to 3/30/22

Strength
Every 2:00, 3 Rounds
1) 15 Seal Row
2) 2/2 Turkish Get Ups
3) 15/15 90/90 Hip Internal Rotation Lift Off

Conditioning
AMRAP 8
16/12 Calorie Row (FX: 12/9)
16 Jump Switch Lunges
16 Box Jump Overs (30/24) (FX: 24/20)

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Squad WOD
4 Rounds for Time:
200m Team Run
30 Toes to Bar (FX: 20)
4 DT Complexes (135/95) (FX: 95/65) (RX+: 155/105, Unbroken)
*Barbell Complex: 5 Deadlifts + 5 Hang Cleans + 5 Push Jerks
*28:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 30X-Tempo Dumbbell Bench Press
2) 12 X03-Tempo Underhand Ring Rows (RX+: Feet Elevated)
*Bench Tempo: 3s down, explode
*Row Tempo: explode, 3s down

Conditioning
3 Rounds of :50 on/:10 off
1) 200/150m Ski (FX: 150/100m) (RX+: 250/200m)
2) 60 Double Unders (FX: 40)
3) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
4) Rest
5) Rest
*Score is total Burpees

Strength
Every 2:00, 4 Rounds
1) 16 Back Rack Reverse Lunges (30-40% of 1RM Back Squat)
2) 15/15 Elbow Supported External Rotation

Conditioning
AMRAP 12
100m Run
15 Sit-Ups
1 50/50 Legless Rope Climb (FX: Legged) (RX+: Legless)