Strength
Every 3:00, 5 Sets
1-3) 3 Back Squat (80-85%)
4-5) 6 Back Squat (70-75%)

Conditioning
4 Rounds for Time:
200m Run
10 Goblet Squats (50/35) (FX: 35/20) (RX+: 70/50)
10 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Unbroken)
*12:00 Cap

Improve your core strength, stability, and mobility at Core-Flex tonight at 5:45 PM!

Strength
Every 2:00, 6 Sets
3 Push Press (↑, start at 60-65% of 1RM CJ)
*Reset in between each rep – no touch and go reps

Conditioning
AMRAP 12
20 Sit-Ups
60 Double Unders (FX: 40)
10 Push Press (95/65) (FX: 75/55) (RX+: 135/95)

Strength
Every 2:00, 8 Sets
1-4) 1 Squat Clean w/ Pause at Knee + 1 Squat Clean (↑, start at 60-65% 1RM CJ)
5-8) 1 Squat Clean (↑) (FX: Continue 1-4)

Conditioning
For Time:
21-15-9
Cleans (135/95) (FX: 95/65)
Hand Release Push-Ups (FX: Push-Ups) (RX+: Ring Dips)
*RX+: Benchmark WOD “Elizabeth” – compare to 5/12/22
*14:00 Cap

Conditioning
4 Rounds of :45 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP Toes to Bar (FX: Hanging Knee Raises)
3) Rest
4) AMRAP Calorie Bike
5) AMRAP 25′ Shuttle Runs
6) Rest
*Score is total reps/calories

Post-WOD Cooldown
1:00-2:00/1:00-2:00 Pigeon
1:00 Seal Pose
1:00/1:00 Half Kneeling Banded Lat Stretch

OPTIONAL Murph Prep (15-20 min)
3 Rounds for Quality
400m Run @Fast Pace (tough, but not a full out sprint)
200m Run @Medium Pace (steady run, slower than Fast pace)
200m Run @Recovery Pace (conversational)
*Athletes can do this extra credit work on any day!

Cooldown
2:00 Saddle Pose
:30/:30 Calf Stretch w/ Rig or Wall

Keep in mind:
Tuesday WOD: Squat Clean, Push-Ups
Thursday WOD: Back Squat, Pull-Ups

Strength
Every 3:00, 5 Sets
5 X33-Tempo Strict Press (60-70%)
*3s pause overhead, 3s eccentric

Optional Superset Accessory (3+ out of 5 sets)
20 Tibialis Raises

Conditioning
AMRAP 10
20 Air Squats
10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)