Strength
Every 3:00, 4 Sets
8 Back Squats (65-70%)

Superset Accessory (3+ out of 4 sets)
10/10 Side Lying Shoulder Flexion

Conditioning
4 Rounds for Time:
16 Front Rack Lunge (115/80) (FX: 95/65) (RX+: 135/95)
16 Sit-Ups (FX: 12)
16 Toes to Bar (FX: 12)
*14:00 Cap

Strength
Every 1:30, 3 Rounds
1) 6 Ring Rows with Alternating Single Arm Eccentric
2) :20-:30 L-Sit or Knee Tuck Hold
3) :15/:15 Single Leg Glute Bridge Hold
*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc.

Conditioning
Every 1:30, 3 Rounds
1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row
2) Rest
3) 200m Run (FX: 100m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories

Squad WOD
2 Rounds for Time w/ Partner – Split Reps Any Way
30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*27:00 Cap

Strength
Every 3:00, 4 Sets
8 Deadlifts
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
10/10 90/90 Hip Internal Rotation Lift Off

Conditioning
4 Rounds of :30 on/:30 off
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)
2) AMRAP Burpees to 12″ Target (FX: Burpees to 6″ Target)
3) Rest
4) Rest

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)
5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Drop bar after High Hang/Hang Snatch

Conditioning
AMRAP 8
40 Double Unders (FX: 20)
40 Speed Steps (FX: Single Unders)
8 Snatches (125/85) (FX: 95/65) (RX+: 145/100)