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

Conditioning
AMRAP 20
30/22 Calorie Row (FX: 20/15)
21 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Deadlifts (225/155) (FX: 155/105) (RX+: 245/165)
9 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Finisher
2-3 Rounds for Quality
20 Deadbugs
10 Prone Swimmers

Optional Post-WOD Cooldown
1:00-2:00/1:00-2:00 Lacrosse Ball Mash Shoulders
1:00-2:00/1:00-2:00 Foam Roll Lats
1:00-2:00 Straddle Stretch w/ Rig

Strength
In 12:00
Establish 1RM Thruster (FX: 3RM)

Hero WOD “Omar”
For Time:
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters (95/65)
25 Bar Facing Burpees
30 Thrusters (95/65)
35 Bar Facing Burpees