Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
25 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)
25 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
5 Rope Climbs (FX: 3) (RX+: 50/50 Legless Rope Climbs)

Strength
Every 2:00, 3 Rounds
1) 8/8 Back Rack Box Step Ups
2) 8/8 Single Leg Hip Thrust

Conditioning
Every 1:30, 3 Rounds
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14) + AMRAP Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)
2) Rest
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) + AMRAP Bar Facing Burpees
4) Rest

Strength
Every 3:00, 5 Sets
4 Deadlifts
1-2) 75-80%
3-5) 80-85%

FX:
5 Deadlifts (70-75%)

Superset Accessory (3+ out of 5 sets)
:20/:20 Single Arm Bottoms Up Kettlebell Hold

Conditioning
AMRAP 8
20/15 Calorie Row (FX: 15/11)
20 Wall Balls (20/14) (FX: 15)
10 Single Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)

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Strength
Every 3:00, 5 Sets
4 Bench Press
1-3) 75-80%
4-5) 80-85%

Superset Accessory (3+ out of 5 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
AMRAP 15
5-10-15-20, etc. (FX: 4, 8 , 12, 16, etc.)
Hand Release Push-Ups
Pull-Ups (RX+: Chest to Bar Pull-Ups)
*50 Double Unders (FX: 35) after each round

Strength
Every 3:00, 5 Sets
1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk (↑, start at 55-60% 1RM CJ)

Conditioning
3 Rounds for Time:
400m Run (FX: 300m)
7-5-3 Clean and Jerks
RX: (165/115), (185/125), (205/145)
FX: (135/95), (155/105) (165/115)
RX+: (185/125), (205/145), (225/155)
*12:00 Cap