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

Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @55-60%
2-3) 8 @60-65%
4) 6 @65-70%

Conditioning
AMRAP 15
90 Double Unders (FX: 60)
30 Thrusters (75/55) (FX: 55/35)
10 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Strength
Every 2:00, 3 Rounds
1 10/10 Half Kneeling Dumbbell Press
2) 10/10 Single Dumbbell Row in High Plank
3) 15/15 Elbow Supported Weighted External Rotation

Conditioning
AMRAP 10
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
20 Box Jumps (24/20)
40 Crossover Single Unders (FX: 20)

Squad WOD

AMRAP 25 w/ Partner – Split Reps Any Way

500/400m Row (FX: 400/300m)
40 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 135/95)
25 Toes to Bar (FX: 15)
3 Rope Climbs (FX: 2)

500/400m Row (FX: 400/300m)
40 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 135/95)
25 Toes to Bar (FX: 15)
3 Rope Climbs (FX: 2)

We have a modified class schedule today – classes at 9 AM and 10 AM

Strength
Every 1:30, 4 Rounds
1) 100′ Sandbag Bear Hug Carry
2) 50’/50′ Single Dumbbell Overhead Carry

Conditioning
4 Rounds of :50 on/:10 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP Calorie Ski
4) Rest
5) Rest
*Score is total Calorie Ski