Get some extra core work in today at Ab Attack class at 5:45 PM!

Strength
Every 1:30, 4 Rounds
1) 8 33X-Tempo Dumbbell Bench Press (3s down, 3s pause at chest)
2) 8 X33-Tempo Ring Row (3s down, 3s pause at top)
3) 12/12 Side Plank Hip Touch

Conditioning
EMOM 16
1) 70 Double Unders (FX: 50) (RX+: 90)
2) Max Calorie Row
3) Rest
4) Rest

Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Back Squat (65-70%)
4-6) 16 Back Rack Reverse Lunge (30-35%)

Conditioning
AMRAP 10
10 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*Every 2:00, starting at 0:00, 200m Run (FX: 100m)
*Continue where you left off

Strength
Every 1:30, 5 Rounds
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 2 High Hang Power Clean (↑)
*Hold onto bar between reps

Conditioning
For Time:
30 Box Jumps (24/20)
15 Power Cleans (155/105) (FX: 95/65) (RX+: 185/125)
20 Box Jump Overs (24/20)
10 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
10 Burpee Box Jump Overs (24/20)
5 Power Cleans (205/145) (FX: 155/105) (RX+: 245/165)
*12:00 Cap

Strength
Every 1:30, 3 Rounds
1) 8-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)
2) 8-10 Strict Ring Dips (FX: Banded) (RX+: Weighted)

Conditioning
EMOM 16
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)

2-3)
AMRAP
10 Hand Release Push-Ups (FX: Push-Ups) + 10 Wall Balls (20/14)

4) Rest

AMRAP 25 w/ Partner – Split Reps Any Way
400m Run (RX+: 600m)
50 Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)
400m Run (RX+: 600m)
50 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
25 Synchro Sit-Ups (FX: Sit-Ups)