Strength
Every 2:00, 4 Rounds
1) 10 Bench Press (60-70% 1RM Bench Press)
2) 5 Feet Elevated Underhand Ring Rows w/ 3s Pause at Top (FX: Ring Rows)

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: Push-Ups)
15 V-Ups (FX: Tuck-Ups)

Strength
Every 2:30, 6 Sets
1-3) 1 Power Clean + 1 High Hang Power Clean + 1 Power Clean (↑, start at 55-60% 1RM CJ)
4-6) 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)
*Hold onto bar between reps

“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
*Compare to 11/11/22

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups (20-30% 1RM Back Squat)
2) 50′ Forward Sled Pull
3) :20-:30/:20-:30 Single Arm Plank

Conditioning
AMRAP 10
48 Crossover Single Unders (FX: 24) (RX+: 8 Crossover Double Unders)
24 Sit-Ups
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)

Strength
Every 2:30, 6 Rounds
1-3) 3 Push Press w/ Pause in Dip (60-65% of 1RM CJ)
4-6) 3 Push Press (65-70% of 1RM CJ)
*OR +10% and use 1RM Push Press percentages

Superset Accessory (3+ out of 6)
10 Tibialis Raise w/ 3s Pause at Top

Conditioning
In 10:00
50/38 Calorie Row (FX: 35/26)
into…
AMRAP in Remaining Time
15 Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)
30 Toes to Bar (FX: 20)

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Strength
Every 2:00, 3 Rounds
1) 8/8 Back Rack Reverse Lunges (35-45% 1RM Back Squat)
2) 8/8 Single Leg Dumbbell Hip Thrusts
3) :30-:45/:30-:45 Side Plank

Conditioning
Every 1:30, 2 Rounds
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2-3)
AMRAP
10 25′ Shuttle Runs
10 Jump Squats
10 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
4) Rest
*Continue where you left off