Strength
In 15:00
Establish 5RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization

Conditioning
AMRAP 10
100m Run
6/6 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)
18 Sit-Ups

Strength
Every 2:00, 3 Rounds
1) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
2) 5/5 Single Dumbbell Row w/ 5s Eccentric
3) :30-:45 Side Plank (each side)

Conditioning
4 Rounds for Time:
16/12 Calorie Row (FX: 12/9)
16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
16 Hand Release Push-Ups (FX: Push-Ups)
*RX+: 5 Rounds
*12:00 Cap

Squad WOD
AMRAP 28 w/ Partner – Split Reps Any Way
30 Back Rack Reverse Lunge (135/95) (FX: 95/65) (RX+: 155/105)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Box Jumps (30/24) (FX: 24/20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Toes to Bar (FX: 20)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*Every 7:00, starting at 0:00
400m Team Run (FX: 300m)

Strength
Every 2:00, 8 Sets
1-4) 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat (65-70%)
5-8) 1 Hang Squat Snatch + 1 Squat Snatch (70-75%)

Conditioning
AMRAP 9
50 Double Unders (FX: 35)
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Overhead Squat (50/35) (FX: 35/20) (RX+: 70/50)

Strength
In 15:00
Establish 5RM Deadlift

FX:
Every 3:00, 5 Sets
2 Deadstop Deadlifts + 3 Deadlifts
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Superset Accessory (3+ out of 5 sets)
10 PVC Sots Press

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
25 Sit-Ups
10 Power Clean (135/95) (FX: 115/80) (FX+: 165/115)
*10:00 Cap