Rope Climb Skills Clinic tonight at 5:45 PM!
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Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlifts (75-80%)

FX:
5 Deadlifts
1) 65-70%
2-5) 70-75%

Superset Accessory (3+ out of 4 sets)
~1:00 Ankle Circles on Foam Roller

Conditioning
For Time:
500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)
150 Double Unders (FX: 100)
500/400m Row (FX: 400/300m) (RX+: 550/450m)
*8:00 Cap

Strength
Every 2:30, 6 Sets
1-3) 1 Split Jerk + 3 Jerk Balances (50-55%)
4) 3 Split Jerks (65-70%)
5) 3 Split Jerks (70-75%)
6) 3 Split Jerks (75-80%)

Conditioning
For Time:
15-12-9
Box Jumps (30/24) (FX: 24/20)
Shoulder to Overhead (155/105) (FX: 115/80) (RX+: 185/125)
*3 Wall Walks after each round (FX: 2) (RX: 4)
*10:00 Cap

Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squats (75-80%)

FX:
5 Back Squats
1) 65-70%
2-5) 70-75%

Superset Accessory (3+ out of 5 sets)
10 Prone Swimmers

Conditioning
For Time:
400m Run (FX: 300m)
50 Wall Balls (20/14) (FX: 40) (RX+: Unbroken)
400m Run (FX: 300m)
25 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)
*10:00 Cap

Strength
Every 2:00, 6 Sets
1 Power Clean + 1 Push Press + 1 Power Clean + 1 Push Jerk
1-3) 55-60% (of 1RM Clean and Jerk)
4-6) 60-65%

Conditioning
AMRAP 12
60 Double Unders (FX: 40)
9 Power Cleans (135/95) (FX: 95/65)
15 Hand Release Push-Ups (FX: Push-Up)
21 Sit-Ups

Squad WOD
For Time w/ Partner – Split Reps Any Way
100/80 Calorie Row (FX: 80/60)
400m Team Run (FX: 300m)
80 Toes to Bar (FX: 60)
400m Team Run (FX: 300m)
60 Burpees to 3″ Plate
400m Team Run (FX: 300m)
40 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+ Bar Muscle-Ups)
400m Team Run (FX: 300m)
*30:00 Cap