Squad WOD
AMRAP 24
400m Team Run (FX: 300m)
4 Rope Climbs (FX: 2) (RX+: 6)
30 Synchro Sit-Ups (FX: Non-Synchro)
30 Hang Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)

Strength
Every 2:30, 6 Sets
1-3) 5 30X-Tempo Front Squat (70-75%)
4-6) 16 Alternating Pistol Squats (FX: Single Leg Box Squat) (RX+: Weighted)

Conditioning
For Time:
120-80-40 Double Unders (FX: 100-60-20)
60-40-20 Wall Balls (20/14) (FX: 50-30-10) (RX+: Unbroken)
*13:00 Cap

Strength
Every 3:00, 5 Sets
5 30X-Tempo Bench Press (75-80%)
*3s down/eccentric

Optional Superset Accessory (3+ out of 5 sets)
10/10 Weighted Wrist Rotation

Conditioning
AMRAP 10
4-8-12-16, etc.
Burpees to 6″” Target
*40′ Handstand Walk after each round (FX: 3 Wall Walks) (RX+: 20′ Unbroken Segments)

We have 2 events this evening!

Bar Muscle Up Clinic at 5:45 PM – sign up on ZenPlanner!
Nutrition Seminar at 7:30 PM – details here

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrust (↑) + :15-:20 Glute Bridge Hold
2) 10 Bent Over Row (↑) + :15-:20 Ring Row Hold
*Start Hip Thrust at 65-70% of 1RM Back Squat

Conditioning
3 Rounds of :30 on/:15 off
1) 12/9 Calorie Ski (FX: 8/6) (RX+: 14/11)
2) AMRAP Russian Kettlebell Swings
3) Rest
4) 12/9 Calorie Bike (FX: 8/6) (RX+: 14/11)
5) AMRAP Goblet Lunges
6) Rest
*Score is total AMRAP reps
*Kettlebell Weights: (24/16) (FX: 16/12) (RX+: 32/24)

Strength
Every 1:30, 6 Sets
1-3) 2 Muscle Snatch + 1 Power Snatch (↑, start at 40-45% 1RM Snatch)
4-6) 2 Power Snatch (↑ to Metcon Weight)

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
16 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +4 Bar Muscle-Ups)
8 Power Snatches (155/105) (FX: 115/80) (RX+: 185/125)
*20:00 Cap

Post-WOD Cooldown
Elbow Supported External Rotation 3×15/15
1:00/1:00 Lacrosse Ball Shoulders