Strength
Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats (70-75%)

Superset Accessory (3+ out of 4 sets)
10 Prone PVC Lift Offs

Conditioning
AMRAP 10
20/15 Calorie Row (FX: 16/12)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
20 Wall Balls (20/14) (10’/9′)
5 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Strength
Every 2:00, 6 Sets
1-4) 3 No Feet High Hang Power Snatch (50-60%)
4-6) 3 High Hang Power Snatch (65-70%)
*Hold onto the bar between reps

Conditioning
AMRAP 12
15 Box Jumps (24/20)
12 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
9 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Squad WOD
In 4:00
400m Team Run (FX: 300m)
*Rest in remaining time

AMRAP 12 w/ Partner – Alternate Full Rounds
100m Run
10 Jump Squats
10 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)

In 4:00
400m Team Run (FX: 300m)
*Rest in remaining time

AMRAP 12 w/ Partner – Alternate Full Rounds
150/100m Ski
10 Sit-Ups
10 Deadlifts (95/65) (FX: 75/55) (RX+: 115/80)

Strength
Every 3:00, 4 Sets
1-2) 8 Bench Press (65-70%)
3-4) 6 Bench Press (70-75%)

Superset Accessory (3+ out of 4 sets)
:20-:30 Ring Row Hold

Conditioning
5 Rounds of 1:30 on/1:30 off
1) 21/16 Calorie Row (FX: 16/12) (RX+: 24/18) +
AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)

2) Rest

Strength
EMOM 16
1) 1 5s Pause Front Squat (60-65%)
2) 2 Tall Box Jumps (↑)

Conditioning
For Time:
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
30 Wall Balls (20/14) (10’/9′) (RX+: 11’/10′)
30 Burpee Box Jump Overs (24/20)
*8:00 Cap

Optional Cooldown
2:00 Foam Roll Quads
1:00/1:00 Foam Roll Calves