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

Conditioning
In 10:00
24 Handstand Push-Ups (FX: 18) (RX+: Strict)
into…
AMRAP
16 Box Jumps (24/20)
8 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)

Conditioning
EMOM 24
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)
5) AMRAP Burpee Pull-Ups (FX: 6″ Target)
6) Rest

Strength/Prehab/Rehab
3 Rounds for Quality
20/20 Banded Wrist Extension w/ Rig
20/20 Banded Wrist Flexion w/ Rig

Squad WOD
3 Rounds for Time w/ Partner – Split Any Way
600m Team Run (FX: 400m)
8 Clean Complexes
4 Rope Climbs (FX: 2) (RX+: 2 Legless + 2 Legged)
*30:00 Cap

Clean Complex
3 Power Clean
3 Hang Power Clean
6 Push Jerk
(RX: 115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Front Squat (65-70%)
4-6) 5/5 Pistols (FX: Single Leg Box Squat) (RX+: Weighted)

Conditioning
AMRAP 12
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
12 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
36 Sit-Ups

Strength
Every 1:30, 5 Rounds
1) 3 Depth Box Jumps (FX: Box Jumps) (↑)
2) 3 3s Pause Bench Press (70-75%) + 3 Dynamic Push-Up to Plate (FX: Pause Push-Up) (RX+: Clapping Push-Up)

Conditioning
4 Rounds of 2:30 on/1:00 off
300m Run (FX: 200m) (RX+: 400m)
60 Double Unders (FX: 40)
*Score is slowest round