Strength
In 24:00:
Establish 1RM OR 3RM Back Squat

OR

Every 1:30, 6 Rounds
1) 3 31X-Tempo Front Squats (65-70%)
2) 6 Ball Slams
*31X-Tempo – 3s down, 1s pause in squat

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m)
12 Front Squats (105/75) (FX: 75/55)
12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 8 Chest to Bar Pull-Ups + 4 Bar Muscle-Ups)

Strength
Every 3:00, 5 Sets
5 Strict Press (↑)

Superset Accessory (3+ out of 5)
10/10 Elbow Supported Weighted External Rotation

Conditioning
8 Rounds of 1:00 on/:30 off
AMRAP
5 50′ Shuttle Runs
10 Burpees to 12″ Target (FX: 6″ Target)

Join us for Seventh Heaven at 7:15 AM!
Squad WOD: 9 & 10 AM

Squad WOD
4 Rounds of 6:00 on/2:00 off w/ Partner, Split Reps Any Way
500/400m Row (FX: 400/300m) (RX+: 600/500m)
24 Toes to Bar (FX: 16)
24 Bar Facing Burpees
AMRAP Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total Snatches

Conditioning
EMOM 28
1-2) 300m Run (FX: 200m) (RX+: 400m)
3) 50 Double Unders (FX: 35) (RX+: 65)
4) AMRAP Calorie Ski
5) AMRAP Calorie Bike
6) Rest
7) Rest
*Score is total calories (Ski + Bike)

Optional Finisher
1:00/1:00 Couch Stretch (Hips/Quads)
1:00/1:00 Single Leg Forward Fold (Hamstrings)
1:00-2:00 Foam Roll Calves
1:00/1:00 Lacrosse Ball Mash Feet (Arches)

Strength
EMOM 15
1) 4-6 Handstand Push-Ups (FX: Abmat/Pike) (RX+: Strict OR 6-8)
2) 10 Underhand Pendlay Row
3) 15 Hollow Rocks (RX+: Weighted)

Conditioning
For Time:
21-15-9
Hand Release Push-Ups (FX: Push-Ups)
Overhead Plate Sit-Ups (25/15) (FX: Sit-Ups)
Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*10:00 Cap