Conditioning
5 Rounds of 1:00 on/:10 off
1) 22/17 Calorie Row (FX: 17/13) (RX+: 26/20)
2) AMRAP Calorie Row @SPM ≤18
3) 10/7 Calorie Bike (FX: 8/6) (RX+: 12/9)
4) Rest
*SPM: Strokes per minute

Finisher
EMOM 9
1) 15-20 Hollow Rocks
2) :15/:15 Single Leg Glute Bridge Hold
3) :30 Wall Sit

Squad WOD
AMRAP 12
20 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
200m Team Run
8 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Rest 5:00

AMRAP 12
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
200m Team Run
8 Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean (95/65))

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 10 Underhand Ring Rows w/ Pause at Top + 20 Underhand Banded Pullaparts
3) 10 Plank Get-Ups + :30 Plank

Conditioning
AMRAP 10
20/15 Calorie Row (FX: 16/12)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
50 Crossover Single Unders (FX: 30 OR Double Unders)

Strength
Every 3:00, 5 Sets
2 Deadlifts
1-2) 80-85%
3-5) 85-90%

FX:
4 Deadlifts
1) 70-75%
2-5) 75-80%

Superset Accessory (3+ out of 5 sets)
10/10 Banded Clamshells

Conditioning
For Time:
21-15-9
Burpees Over Bar
Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
*9:00 Cap

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Strength
Every 1:30, 4 Rounds
1) 8/8 Single Dumbbell Row
2) 6 30X-Tempo Strict Handstand Push-Up Variation (FX: Abmat, Pike/Box)
*3s down

Conditioning
3 Rounds for Time:
200m Run
20 Wall Balls (20/14) (FX: 15)
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)
*14:00 Cap