“Coach Anastasia”
3 Rounds for Time:
60 Double Unders
24 Wall Balls (20/14)
6 Power Cleans (225/155)
18 Alternating Pistols
6 Burpee Bar Muscle-Ups
*25:00 Cap

Cooldown
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
:10 Frog Pose

Strength
Every 2:30, 5 Sets
5 Strict Press (70-80%) + 20 Banded Pullaparts

Conditioning
AMRAP 12
200m Run
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)
20 Sit-Ups
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)
*RX/RX+ Min: 3 Rounds

Conditioning
4 Rounds of :45 on/:15 off
1) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) AMRAP Calorie Ski
5-6) Rest
*Score: Total Calorie Ski

Squad WOD
AMRAP 24 – w/ Partner, Alternate Full Movements
200m Team Run
8 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
12 Toes to Bar (FX: 8)
8 Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)

Cooldown
1:00/1:00 Deep Hip Flexor Lunge
1:00-2:00 Saddle Pose

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 12 Ring Rows
2) 16 Alternating Dumbbell Bicep Curls
3) 12 Push-Ups OR Max Unbroken Push-Ups
4) 16 Banded Tricep Pulldown

Conditioning
8 Rounds of :30 on, 10 off
1) AMRAP Calorie Row
2) Rest
*Score: Total Calories