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

FX:
5 Back Squats (70-75%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying External Rotation

Conditioning
AMRAP 10
15 Sit-Ups (FX: 10)
15 Toes to Bar (FX: 10) (RX+: Unbroken)
15 Box Jump Overs (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)

Conditioning
EMOM 30
1) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)
4) AMRAP 50′ Shuttle Runs
5) Rest
*Score is total 50′ Shuttle Runs

Post WOD Mobility
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
:30/:30 Single Leg Forward Fold
1:00 Frog Stretch

For Time w/ Partner
100-80-60-40 Double Unders (Each) (FX: Total)
50-40-30-20 Ground to Overhead (95/65) (FX: 75/55) (RX+: 115/80) (Split)
10 Synchro Bar Facing Burpees after each round (Team)
*Resting Partner in Single Kettlebell Suitcase Hold (24/16) (FX: 16/12) (RX+: 32/24)
*28:00 Cap

Strength
Every 2:00, 4 Rounds
1) 10 Pendlay Row + 10 Banded Strict Chest to Bar Pull-Ups
3) 15-20 V-Ups/Tuck-Ups + :30 Plank

Conditioning
AMRAP 9
100m Run
9 Toes to Bar (FX: 6)
100m Run
6 Pull-Ups (FX: 4) (RX+: Chest to Bar Pull-Ups)
100m Run
3 Chest to Bar Pull-Ups (FX: 2) (RX+: Bar Muscle-Ups)

Strength
Every 2:30, 6 Sets
1-3) 3 Heaving Snatch Balance (65-70%)
4-6) 3 Snatch Balance (↑)

FX:
Every 2:30, 6 Sets
1-3) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squats (↑)
4-6) 3 Snatch Grip Push Press + 2 30X-Tempo Overhead Squats (↑)

Conditioning
EMOM 8
1) 22/17 Calorie Bike (FX: 17/13) (RX+: 27/20)
2-3)
20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35) +
AMRAP Wall Balls (20/14)
4) Rest
*Score is total Wall Balls