Strength
Every 2:00, 3 Rounds
1) 16 Front Rack Reverse Lunges (35-40% of 1RM Front Squat)
2) 12/12 Single Leg Hip Thrusts

Conditioning
For Time:
500/400m Row (FX: 400/300m)
100 Double Unders (FX: 70 OR Single Unders)
20 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
500/400m Row (FX: 400/300m)
100 Crossover Single Unders (FX: 70 OR Single Unders)
20 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap

Squad WOD
AMRAP 14 w/ Partner – Split Reps Any Way
28/21 Calorie Bike (FX: 21/16)
28 Bench Press (95/65) (FX: 75/55) (RX+: 135/95)
7 Rope Climbs (FX: 5)

Rest 5:00

AMRAP 14 w/ Partner – Split Reps Any Way
28/21 Calorie Row (FX: 21/16)
28 Synchro Sit-Ups (FX: Non-Synchro)
7 Sandbag Over the Shoulder (100/70) (FX: 5 OR 7 Power Clean 95/65) (RX+: 150/100)

Strength
Every 2:00, 3 Rounds
1) 100’/100′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry
2) :30/:30 Weighted Side Plank

Conditioning
For Time:
15-12-9-6-3
Box Jump Overs (24/20)
Single Dumbbell Hang Snatch (Side A)
Lateral Burpees Over Dumbbell/Kettlebell
Single Dumbbell Hang Snatch (Side B)
*Weights: (50/35) (FX: 35/20) (RX+: Kettlebell 24/16)
*14:00 Cap

Strength
Every 3:00, 5 Sets
Front Squat
1-3) 6 @70, 75, 80%
4-5) 12 @45, 50%

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
For Time
45/33 Calorie Bike (FX: 30/23) (RX+: 55/40) (1:00 Cap)
10 50′ Shuttle Runs
45 Wall Balls (20/14) (FX: 30) (RX+: 55)
*8:00 Cap

Sign up for the Rowing Clinic tonight at 5:45 PM led by Coach Joey and Coach Elizabeth!

Strength
Every 3:00, 5 Sets
5 Deadstop Deadlift
1) 65%
2-4) 70%
5) 75%

Superset Accessory (3+ out of 5)
10 Prone Swimmers

Conditioning
AMRAP 9 – In Teams of 3, Split Calories in Any Way
Max Calorie Ski
*Score: Average Calories per person