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Strength
In 25:00:
Establish 1RM Back Squat

FX:
Establish 3RM Back Squat

Conditioning
For Time
40/30 Calorie Bike (FX: 30/22) (RX+: 50/38) (1:00 Cap)
400m Run (FX: 300m)
*5:00 Cap

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Strength
In 15:00
Establish 1RM Strict Press

FX:
Every 3:00, 5 Sets
5 Strict Press + 10 Ring Rows (↑)

Conditioning
EMOM 12
1) 18/14 Calorie Ski (FX: 14/11)

2-3) AMRAP
12 Pull-Ups (FX: 8) (RX+: Chest to Bar Pull-Ups)
3 Wall Walks (FX: 2) (RX+: Wall Walk Into Wall Facing Strict Handstand Push-Up)

4) Rest

Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Clean + 1 High Hang Squat Clean (↑, start at 50-60% of 1RM CJ)
5-8) 1 Hang Power Clean + 1 Hang Squat Clean (↑)
*Hold onto bar b/t reps

Conditioning
AMRAP 8
200m Run
8 Hang Power Cleans
8 Front Rack Lunges
*(RX: 95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: 3 Rounds

Strength
Every 2:00, 4 Rounds
1) 3 30X-Tempo Bench Press + 3 Bench Press (65-70%)
2) 3 X03-Tempo Strict Pull-Up + 3 Strict Pull-Up (FX: Banded) (RX+: Weighted)
*3s eccentric/down for the first 3 reps

Conditioning
3 Rounds for Time:
300/250m Row (FX: 250/200m)
50 Crossover Single Unders (FX: Double Unders OR 30)
10 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
*12:00 Cap

Squad WOD

AMRAP 12 – w/ Partner, Split Reps Any Way
40/30 Calorie Bike (FX: 30/20)
40 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
30 Synchro Wall Balls (20/14) (FX: 20)

Rest 5:00

AMRAP 12 – w/ Partner, Split Reps Any Way
40/30 Calorie Ski (FX: 30/20)
40 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
30 Synchro Sit-Ups (FX: 20)
*Score is total reps