Strength
Every 3:00, 4 Sets
10 Bench Press (60-65%)

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

Conditioning
For Time:
100-200-300-400m Run
5 Kipping Complexes after each run
*14:00 Cap

*Kipping Complex (RX/RX+ must be unbroken)
1 Toes to Bar + 1 Bar Muscle-Up + 1 Bar Dip
(FX: 1 Toes to Bar + 1 Pull-Up + 1 Chest to Bar)
(RX+: 1 Toes to Ring + 1 Ring Muscle-Up + 1 Ring Dip)

Looking to improve your Rope Climbs and J-Hook technique?
Come join the Rope Climb Skills Clinic at 5:45 PM tonight!

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
:15-:20 Ring Row Hold

Conditioning
4 Rounds for Time:
10 Burpees Over Bar
10 Front Rack Lunges (135/95) (FX: 95/65) (RX+: 155/105)
250/200m Row (FX: 200/150m) (RX+: 300/250m)
*14:00 Cap

Strength
In 15:00
Establish 1RM Push Press

Conditioning
AMRAP 12
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)
45 Sit-Ups
135 Double Unders (FX: 90)

Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
15 Banded High Pulls

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups
*Compare to 3/30/22

Strength
Every 2:00, 3 Rounds
1) 15 Seal Row
2) 2/2 Turkish Get Ups
3) 15/15 90/90 Hip Internal Rotation Lift Off

Conditioning
AMRAP 8
16/12 Calorie Row (FX: 12/9)
16 Jump Switch Lunges
16 Box Jump Overs (30/24) (FX: 24/20)