Strength
Every 1:30, 4 Rounds
1) 5 Weighted Strict Chin-Ups + 5 Strict Chin-Ups (FX: Strict/Banded + Banded)
2) 5+5+5 Prone IYTs
3) 10-15 V-Ups + 10-15 Hollow Rocks (FX: Tuck-Ups to Hollow Rocks)

Conditioning
For Time:
1000m Run (FX: 800m)
30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)
60 Push-Ups (FX: 40) (RX+: Hand Release Push-Ups)
*13:00 Cap

Squad WOD
2 Rounds for Time w/ Partner – Split Reps Any Way
60/40 Calorie Row (FX: 40/30)
120 Double Unders (FX: 80)
30 Front Squats (135/95) (FX: 95/65) (RX+: 165/115)
60/40 Calorie Row (FX: 40/30)
120 Double Unders (FX: 80)
30 Cleans (165/115) (FX: 115/80) (RX+: 185/125)
*30:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 2 High Hang Power Snatch w/ Pause in Dip (↑, start at 55-60% of 1RM Snatch)
5-8) 2 High Hang Power Snatch (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
4 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 2″/1″ Deficit)
8 Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)
12 Box Jumps (24/20)

Strength
Every 3:00, 5 Sets
1-3) 3 Back Squat (80-85%)
4-5) 6 Back Squat (70-75%)

Conditioning
4 Rounds for Time:
200m Run
10 Goblet Squats (50/35) (FX: 35/20) (RX+: 70/50)
10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)
*12:00 Cap

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Strength
Every 2:00, 6 Sets
3 Push Press (↑, start at 60-65% of 1RM CJ)
*Reset in between each rep – no touch and go reps

Conditioning
AMRAP 12
20 Sit-Ups
60 Double Unders (FX: 40)
10 Push Press (95/65) (FX: 75/55) (RX+: 135/95)