Strength
Every 2:00, 3 Rounds
1) 10/10 Lateral Box Step Ups
2) 10/10 Staggered Stance Dumbbell Romanian Deadlift
3) 150′ Sandbag Bear Hug Carry

Conditioning
AMRAP 12
250/200m Row
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 24/16 KB)
20 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 24/16 KB)

Squad WOD
AMRAP 30 w/ Partner – Alternate Full Rounds
9 Burpees Over Bar
7 Hang Power Clean
5 Front Squat
3 Shoulder to Overhead
9/7 Calorie Ski / Bike (FX: 7/5)
*Barbell Weight: (95/65) (FX: 75/55) (RX+: 135/95)

Strength
EMOM 10
1) 2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
2) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)

Conditioning
AMRAP 16
16/12 Calorie Row (FX: 12/9)
12 Toes to Bar (FX: Hanging Knee Raises)
48 Double Unders (FX: 36 OR 48 Single Unders)
12 Hand Release Push-Ups (FX: Push-Ups)
*RX Min: 5 Rounds

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ 3s Pause at Top (35-45% of 1RM Back Squat)
2) 12-16 Double Dumbbell Suitcase Box Step Ups (24/20)

Conditioning
For Time:
30-20-10
Box Jump Overs (24/20)
Jump Squats
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap

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Strength
Every 2:00, 6 Sets
2 Power Snatch (↑, start at 55-60% of 1RM Squat Snatch)
*Reset b/t reps

Conditioning
3 Rounds of 1:00 on/:10 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP Power Snatch (95/65) (FX: 75/55)
4) Rest