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

Strength
Every 2:00, 6 Sets
1-3) 2 High Hang Power Snatch w/ Pause in Catch (65-70%)
4-6) 2 Hang Power Snatch w/ Pause in Catch (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 12
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
25′ Handstand Walk (FX: 2 Wall Walks) (RX+: 50′)

Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlifts
1-2) 70-75%
3-5) 75-80%

FX:
5 Deadlifts
1-2) 65-70%
3-5) 70-75%

Conditioning
3 Rounds for Time:
20/15 Calorie Row (FX: 16/12)
15 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
3 Rope Climbs (FX: 2) (RX+: 4)
*13:00 Cap