Strength
Every 2:00, 3 Rounds
1) 5 33X-Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)

2) 50′ Backward Sled Pull + :30 Wall Sit
*33X-Tempo = 3s eccentric, 3s pause in dip, explode

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Wall Balls (20/14)
3) AMRAP Calorie Bike
4) AMRAP 25′ Shuttle Runs
*Score is total reps

Strength
Every 1:30, 5 Rounds
1) 3 Max Height Strict Pull-Up w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
2) 2 Hang Power Clean (↑)
*Hold onto bar between Clean reps

Conditioning
For Time:
150 Double Unders (FX: 100)
into…
18-12-6 Power Clean (155/105) (FX: 135/95) (RX+: 185/125)
9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: 12-9-6)
*12:00 Cap

Interested in learning more about Ring Muscle-Up progressions and technique?
Come join Coach Kevin for Skills Clinic tonight at 5:45pm!

Strength
Every 2:30, 6 Sets
1-3) 5 30X-Tempo Back Squat (70-75%)
4-6) 16 3″ Deficit Back Rack Reverse Lunge (25-35%)

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m)
15 Box Jumps (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap

Strength
EMOM 10
1) 2 Push Press + 1 Push Jerk (↑, start at 55-60% 1RM CJ)
2) 15 Underhand Banded Pullaparts
*Reset each time on Push Press/Push Jerk; no Touch and Go

Rest 2:00

EMOM 5
3-4 Wall Walks (FX: 1-2) (RX+: 25′ Handstand Walk)

Conditioning
AMRAP 8
8 Burpees Over Bar
12 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 135/95)
16 Toes to Bar (FX: 12)

Strength
Every 1:30, 5 Rounds
1) 1-2 PVC Hurdle Jump Ladders
2) 2-4 Sandbag Over the Shoulders

PVC Hurdle Jump Options
1) Cone Jumps
2) 6″ + 9″ + 9″ + 12″
3) 12″ + 20″ + 20″ + 24″
4) 20″ + 24″ + 24″ + 27″

Conditioning
3 Rounds of :45 on/:15 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2) AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
3) Rest
4) Rest
*Score is total AMRAP Devil’s Press