Strength
Every 2:30, 5 Sets
Back Squat
1) 4 @70-75%
2-3) 2 @75-80%
4-5) 1 @80-85%

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m) (RX+: 300/250m)
20 Jump Squats
20 Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)
*12:00 Cap

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Handstand Push-Ups (FX: 3-4) (RX+: 10-12)
2) 10 Feet Elevated Ring Rows (FX: Ring Rows) (RX+: Weighted)

Conditioning
4 Rounds for Time:
15 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
45 Double Unders (FX: 30)
15 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)
45 Double Unders (FX: 30)
*14:00 Cap

Strength
Every 3:00, 5 Sets
Deadlift
1) 2 @75-80%
2) 2 @80-85%
3-4) 1 @85-90%
5) 1 @90-95%

FX:
1-2) 3 @75-80%
3-5) 2 @80-85%

Superset Accessory (3+ out of 5)
20 Tibialis Raises

Conditioning
EMOM 10
1) 17/13 Calorie Ski (FX: 15/11) (RX+: 20/15)
2) 17/13 Calorie Bike (FX: 15/11) (RX+: 20/15)

3-4) AMRAP
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Sit-Ups

5) Rest

Strength
EMOM 10
1) 3 Tall Box Jumps
2) 6 Ball Slams

Conditioning
For Time:
1200m Run (FX: 1000m)
600/500m Row (FX: 500/400m)
20 Burpee Box Jump Overs (30/24) (FX: 24/20)
600m Run (FX: 400m)
300/250m Row (FX: 250/200m)
10 Burpee Box Jump Overs (30/24) (FX: 24/20)
*21:00 Cap

Gym closed for HOMECOMING!

Come out to cheer on the competitors!
8:30 AM – 2:30 PM
Vendors and Food!
FZKL
Bennett’s Coffee
Cohen Health and Performance
Grilled burgers and sandwiches