Ankle and Wrist Mobility Class tonight at 5:45 PM! Sign up on ZenPlanner!

Strength

In 12:00:
Establish Heavy Complex: 1 Push Press + 1 Split Jerk

FX:
Every 2:00, 6 Sets
1 Push Press + 2 Split Jerk (↑)
*Start at 60-65% of 1RM Clean and Jerk OR 75-80% of 1RM Push Press

Conditioning

5 Rounds for Time:
48 Double Unders (FX: 36) (RX+: Unbroken Penalty)
12 Toes to Bar (FX: 8)
4 2″/1″ Deficit Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 3″/2″ Deficit)
*14:00 Cap
*RX+: Unbroken Penalty – start from 0 if broken

Want to get better at Handstand Pushups or Handstand Walks? Join our Skills Clinic tonight at 5:45 PM!

Strength

Every 3:00, 5 Sets
RX: 1 Pause Back Squat + 3 Back Squats (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
FX: 5 Back Squats (Sets 1-2: 65-70%; Sets 3-5: 70-75%)

Superset Accessory
1-2) 10 Prone Swimmers
3-5) 10 Wall Angels

Conditioning

AMRAP 10
200m Run
2 Rope Climb (FX: 1) (RX+: 1 Legless)

Strength

Every 2:00, 3 Rounds
1) 16 Back Rack Lunges (↑)
2) :20-:30/:20-:30 Side Plank

Conditioning

4 Rounds of :40/:20 off
1) Max Calorie Bike
2) Max Calorie Ski
3) Max Calorie Row
4) Rest
*Score is total reps/calories

For Time: Split with a Partner however you like!

5 Rounds
24 Alt DB Hang C&J (RX: 50/35)(FX:35/20)(RX+:70/50)
30 Wallballs (20/14)
90 Double Unders (FX: 60) (RX+: 120)
*Every 5 mins, starting with 0:00, 6 Snatches (RX: 135/95) (FX: 95/65) (RX+: 155/105)
*30:00 Cap

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (70-75%)
FX: 5 Deadlifts (Sets 1-3: 65-70%; Sets 4-5: 70-75%)

Superset Accessory
1-3) 15/15 Banded Terminal Knee Extension
4-5) 10/10 Lateral Plate/Box Step Ups

Conditioning

For Time:
15-12-9-6
Burpee Box Jump Over (27/22) (FX: 24/20) (RX+: 30/24)
200m Run after each set
*13:00 Cap