Join us for Seventh Heaven at 7:15 AM!

Squad WOD
4 Rounds for Time:
200m Team Run
30 Toes to Bar (FX: 20)
4 DT Complexes (135/95) (FX: 95/65) (RX+: 155/105, Unbroken)
*Barbell Complex: 5 Deadlifts + 5 Hang Cleans + 5 Push Jerks
*28:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 30X-Tempo Dumbbell Bench Press
2) 12 X03-Tempo Underhand Ring Rows (RX+: Feet Elevated)
*Bench Tempo: 3s down, explode
*Row Tempo: explode, 3s down

Conditioning
3 Rounds of :50 on/:10 off
1) 200/150m Ski (FX: 150/100m) (RX+: 250/200m)
2) 60 Double Unders (FX: 40)
3) AMRAP Burpees to 6″ Target (FX: Burpees) (RX+: 12″ Target)
4) Rest
5) Rest
*Score is total Burpees

Strength
Every 2:00, 4 Rounds
1) 16 Back Rack Reverse Lunges (30-40% of 1RM Back Squat)
2) 15/15 Elbow Supported External Rotation

Conditioning
AMRAP 12
100m Run
15 Sit-Ups
1 50/50 Legless Rope Climb (FX: Legged) (RX+: Legless)

Work on your core strength and mobility at Core Flex tonight at 5:45 PM!

Strength
Every 2:00, 6 Sets
1-3) 3-Level Snatch (65-70% of 1RM Snatch)
4-6) 3 Squat Snatch (70-75%)
*3 Levels: Power Snatch + Low Power Snatch + Squat Snatch

Conditioning
AMRAP 10
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
40′ Handstand Walk (FX: 3 Wall Walks) (RX+: 60′)

Mobility/Core
2-3 Rounds for Quality
20/20 Banded Wrist Extension w/ Rig
10/10 Side Plank Hip Touch

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Hip Thrusts
2) 10 Bent Over Rows
3) 10 Cossack Squats w/ Rig

Conditioning
5 Rounds of :30 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP Calorie Row
3) AMRAP Calorie Bike
4) AMRAP Box Step Overs (24/20)