Strength
Every 2:00, 6 Sets
2x(1 Clean Pull w/ Pause in Extension + 1 High Hang Clean to Parallel Catch)
1-3) 65-70%
4-6) 70-75%

Conditioning
AMRAP 15
200m Run
5 Chest to Bar Pull-Ups (FX: Pull-Ups)
10 Hand Release Push-Ups (FX: Push-Ups)
15 Jump Squats

Partner WOD
For Time – w/ Partner, Split Reps Any Way
80/60 Calorie Row (FX: 60/45)
into…
4 Rounds:
20 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95)
40 Back Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
60 Sit-Ups
into…
80/60 Calorie Row (FX: 60/45)
*30:00 Cap

Strength
Every 2:00, 3 Rounds
1) 5 33X-Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)

2) 50′ Backward Sled Pull + :30 Wall Sit
*33X-Tempo = 3s eccentric, 3s pause in dip, explode

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Wall Balls (20/14)
3) AMRAP Calorie Bike
4) AMRAP 25′ Shuttle Runs
*Score is total reps

Strength
Every 1:30, 5 Rounds
1) 3 Max Height Strict Pull-Up w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
2) 2 Hang Power Clean (↑)
*Hold onto bar between Clean reps

Conditioning
For Time:
150 Double Unders (FX: 100)
into…
18-12-6 Power Clean (155/105) (FX: 135/95) (RX+: 185/125)
9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: 12-9-6)
*12:00 Cap

Interested in learning more about Ring Muscle-Up progressions and technique?
Come join Coach Kevin for Skills Clinic tonight at 5:45pm!

Strength
Every 2:30, 6 Sets
1-3) 5 30X-Tempo Back Squat (70-75%)
4-6) 16 3″ Deficit Back Rack Reverse Lunge (25-35%)

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m)
15 Box Jumps (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap