Strength
Every 2:00, 4 Rounds
1) Freestanding Handstand Development (FX: General Inversion) (RX+: Handstand Walk)
2) 150’/150′ Single Kettlebell Farmer’s Carry

Conditioning
For Time:
100 Double Unders (FX: 75) (RX+: 150)
into…
4 Rounds of
10 Handstand Push-Ups (FX: 8) (RX+: 12)
12 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
into…
100 Double Unders (FX: 75) (RX+: 150)
*14:00 Cap

Strength
Every 3:00, 5 Sets
1-3) 5 Deadstop Deadlifts (75-80%)
4-5) 10 Deadlifts (50-55%)

Superset Accessory
1-3) 20/20 Banded Terminal Knee Extension

Conditioning
EMOM 16
1) 21/16 Calorie Bike (FX: 18/13) (RX+: 24/18)
2) Rest
3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16)
4) Rest
*AMRAP Last Round – Score is total calories

Ankles or wrists feeling tight? Open them up at Mobility Class at 5:45 PM today!

Any lingering aches and pains?? Dr. Zach Cohen from Cohen Health and Performance will be here from 4:15 PM to 6:30 PM for free 15-minute evaluation/treatment sessions!

Conditioning
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

*Compare to 12/3/2021

Post-WOD Finisher
3 Rounds for Quality
15/15 Side Lying External Rotation
:30/:30 Side Plank
15 Hollow Rocks

Want to get better at Double Unders or Toes-to-Bar? Join Coach Kevin for his skills clinic today at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch w/ Pause at Knee + 1 Power Snatch (↑, start at 55-60% 1RM Snatch)
5-8) 1 Power Snatch (↑)

Conditioning
AMRAP 10
25 Double Unders
25 Sit-Ups
25 Double Unders
5 Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)

Strength
Every 1:30, 4 Rounds
1) 6-8 Wide Grip Strict Pull-Up (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Ring Dip (FX: Banded) (RX+: Weighted)
3) :30-:45 Wall Sit

Conditioning
AMRAP 10
15/10 Calorie Row (FX: 12/8) (RX+: 18/13)
10 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)