Strength
In 15:00
Establish 3RM Bench Press

Conditioning
EMOM 12
1) Descending Calorie Ski
2) Descending Calorie Bike
3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
4) Rest
*FX: (16/12) (14/10) (12/9)
*RX: (18/14) (16/12) (14/10)
*RX+: (20/15) (18/14) (16/12)

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

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

Superset Accessory (3+ out of 5 sets)
10/10 90/90 Hip Internal Rotation Lift Offs

Conditioning
AMRAP 9
250/200m Row (FX: 200/150m)
20 Box Jump Overs (24/20)
10 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Alternating Pistols)

Strength
Every 2:30, 6 Sets
1-3) 3 High Hang Power Clean + 3 Push Jerks (55-60% of 1RM CJ)
4-6) 2 Hang Power Cleans + 2 Push Jerks (60-65%)
*Hold onto barbell for entire complex

Conditioning
3 Rounds for Time:
80 Double Unders (FX: 60) (RX+: 100)
20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
*11:00 Cap

Squad WOD
3 Rounds of 8:00 on/2:00 off – w/ Partner, Split Reps Any Way
AMRAP
100 Calorie Row
100 Wall Balls (20/14)
100 Single Dumbbell Box Step Ups (24″/20″) (50/35) (FX: 35/20) (RX+: 70/50)
100 Sit-Ups
100 Push-Ups (RX+: Hand Release Push-Ups)
*FX: 80 reps for each movement
*Continue where you left off

Strength
Every 3:00, 5 Sets
3 Deadlifts (80-85%)

FX:
5 Deadlifts
1-3) 70-75%
4-5) 75-80%

Superset Accessory (3+ out of 5 sets)
10 Cossack Squats

Conditioning
For Time
36/28 Calorie Bike (FX: 28/21) (RX+: 40/30) (2:00 Cap)
600m Run (FX: 400m)
*7:00 Cap