Conditioning
2 Rounds of 6:00 on, 4:00 off
AMRAP
20 Toes to Bar (FX: 15)
50 Double Unders (FX: 35)
10 Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)

Post-Metcon Strength/Skill
3 Rounds for Quality
Accumulate :30-:45 L-Sit on Parallettes/Ring Support or Seated L-Sit Leg Lift
30 Tibialis Raises

Ab Attack with Coach Mariah at 5:45 PM tonight!

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) AMRAP Handstand Walk (FX: Wall Walks)
4) Rest
*1 Rep = 6′ Handstand Walks (1 mat), 1 Wall Walk

Strength
Every 2:00, 6 Sets
1-2) 3 33X-Tempo Back Squat (55-60%)
3-4) 3 31X-Tempo Back Squat (65-70%)
5-6) 3 Back Squat (75-80%)
*33X – 3s descent, 3s pause, explode
*31X – 3s descent, 1s pause, explode

Conditioning
For Time:
5-10-15-20-15-10-5
Box Jump Overs (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch (↑, start at 60-65%)
5-8) 1 Power Snatch + 1 High Hang Power Snatch (↑)
*Hold onto bar between reps

Conditioning
AMRAP 8
12 Power Snatch (95/65) (FX: 75/55)
4 Bar Muscle-Ups (FX: 6 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Conditioning
Every 2:00, 3 Rounds
1) 30/22 Calorie Ski (FX: 24/18) RX+: 34/26)

2-3) AMRAP
8 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) (RX+: 32/24)
8 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
24 Double Unders

4) Rest