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)

Bar Muscle-Up Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner!

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

“Coach Ryan”
For Time:
150 Double Unders
30 Devil’s Press (50/35)
30 Handstand Push-Ups
30 Burpee Box Jump Overs (24/20)
30 Hang Power Snatch (125/85)
150 Double Unders
*Compare to 9/14/2022

Optional Finisher
Accumulate 25 Cat Cows
1:00/1:00 Pigeon Stretch
1:00/1:00 Crossbody Banded Shoulder Stretch
:30/:30 Pec Stretch w/ Rig
1:00-2:00 Foam Roll Calves

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)