Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Suitcase Walking Lunge
2) 10 Hip Thrusts
3) 100′ Backwards Sled Pull

Conditioning
In 4:00
36/27 Calorie Bike (FX: 28/21) (RX+: 42/32) (2:00 Cap)
AMRAP Burpees to 12″ Target (FX: 6″)

Strength
Every 1:30, 4 Rounds
1) 4-6 Wall Facing Strict Handstand Push-Ups (FX: Strict OR Abmat/Pike/Box) (RX+: Deficit Wall Facing)
2) :30 Weighted Plank
3) 10 Incline Seal Row

Conditioning
Every 2:00, 3 Rounds
1) 550/450m Row (FX: 450/350m)
2) AMRAP
8/8 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 24/16 KB)
6 50′ Shuttle Runs
4 Wall Walks (FX: 2)
*Continue where you left off

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

Conditioning
For Time:
150 Double Unders (FX: 100)
into…
24-16-8 Toes to Bar (FX: 18-12-6)
6-4-2 Squat Clean (Ascending Weights)
*12:00 Cap

RX: (185/125) (205/145) (225/155)
FX: (135/95) (155/105) (165/115)
RX+: (205/145) (225/155) (245/165)

Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Bulgarian Split Squat (FX: Bodyweight or Single Dumbbell)
2) 20/20 Banded Lateral Monster Walks
3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side)

Conditioning
6 Rounds of :50 on/:15 off
1) 200/160m Row (FX: 150/120) (RX+: 250/200)
2) Rest
*Score is slowest round

Squad WOD
AMRAP 12 w/ Partner – Split Reps Any Way
30/23 Calorie Bike (FX: 20/15)
15 Synchro Burpees
30 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)

Rest 5:00

AMRAP 12 w/ Partner – Split Reps Any Way
30/23 Calorie Ski (FX: 20/15)
15 Synchro Sit-Ups
30 Dumbbell Bench Press (50/35) (FX: 35/20)