Conditioning
6 Rounds of :30 on, :30 off
1) AMRAP Calorie Ski
2) AMRAP 50′ Shuttle Runs
3) AMRAP Calorie Bike
4) AMRAP Burpees to 6″ Target
*Score: Total Reps/Calories

Cooldown
1:30 on, :15 off
1-2) Hip Flexor Lunge (:45 each side)
3-4) Pigeon Pose
5-6) Single Leg Forward Fold

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Strength
Every 2:00, 8 Sets
1-4) 2 Hang Power Snatch + 1 Overhead Squat (↑, start at 50-60% of 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Overhead Squat (↑)
*Hold onto bar b/t reps

Conditioning
For Time:
30 Sit-Ups
30 Hang Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)
30 Toes to Bar (FX: Hanging Leg Raises)
30 Overhead Squats (75/55) (FX: 55/35) (RX+: 95/65)
*10:00 Cap

Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) :30-:45 / :30-:45 Side Plank

Conditioning
6 Rounds of 1:00 on, :15 off
1) Max Calorie Row
2) Rest
*Score: Average Calorie Row (Round Down)

Squad WOD
AMRAP 12 w/ Partner – Split Reps Any Way
36/24 Calorie Ski (FX: 24/18)
24 Dumbbell Bench Press (50/35) (FX: 35/20)
12 50′ Shuttle Runs

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
36/24 Calorie Bike (FX: 24/18)
24 Pull-Ups (FX: Jumping Pull-Ups)
12 Synchro Front Squats (95/65) (FX: 65/55)

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar TOMORROW at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more!

Strength
Every 2:00, 3 Rounds
1) 100’/100′ Single Dumbbell Overhead Carry
2) 100’/100′ Single Arm Banded Kettlebell Farmer’s Carry
3) 15/15 Elbow Supported External Rotation

Conditioning
AMRAP 10
250/200m Row
10/10 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 24/16 KB)
50 Double Unders (FX: 35 OR Single Unders)
*RX/RX+ Min: 3 Rounds