Happy New Year’s Eve!

Seventh Heaven: 7:15 AM
Squad WOD: 9 & 10 AM

12 Rounds w/Partner, Alternate Rounds:
In 30:00…

200/150m Row (FX: 150/100m)
10 Power Cleans
10 Push Press
*Alternate max calorie row intervals EMOM with any time left over*

Weights: (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 3:00, 5 Sets
1-3) 5 Bench Press (80-85%)
4-5) 8 Pause Bench Press (60-65%)

Superset Accessory
1-3) 30 Tibialis Raises

Conditioning
AMRAP 10
12 Single Dumbbell Hang Snatch (50/35) (FX: 35/20) (RX+: 70/50)
12 Hand Release Push-Ups (FX: Push-Ups)
24 Jump Switch Lunges (RX+: 2″ Deficit)

Strength
Every 3:00, 5 Sets
1) 5 Front Squats (80-85%)
2-3) 3 Front Squats (85-90%)
4-5) 10 Front Squats (55-60%)

Conditioning
2 Rounds for Time:
80 Double Unders (FX: 60) (RX+: 100)
25 Toes to Bar (FX: 20) (RX+: 30)
*9:00 Cap

Strength
Every 3:00, 5 Rounds
4-8 Strict Handstand Push-Ups (FX: Pike/Box) (RX+: Deficit)
1-3 Short Legless Rope Climbs (FX: 1-3 Rope Climbs/Development) (RX+: 1-3 Legless)

Conditioning
AMRAP 12
15/10 Calorie Row (FX: 12/8)
20 Sit-Ups
20′ Handstand Walk (FX: 3 Wall Walks) (RX+: 40′)

Strength
Every 3:00, 4 Sets
1) 5 Deadstop Deadlift (75-80%)
2-4) 3 Deadstop Deadlift (80-85%)

Superset Accessory
1-4) 20 Underhand Banded Pullaparts

Conditioning
Every 1:30, 2 Rounds
1) 30/21 Calorie Bike (FX: 24/18) (RX+: 36/24)

2-3) AMRAP
8 Burpee Box Jump Overs (24/20)
12 Russian Kettlebell Swings (24/16) (FX: 16/12)

4) Rest

*Continue where you left off in the previous round