Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Row + 5 Deadlifts (<30% of 1RM Deadlift)

2) Core/Glute Warm-Up:
– 20 Deadbugs
– :20/:20 Side Plank
– 10 Seal Pose Press-Up

Conditioning
5 Rounds for Time:
15 Calorie Row
12 Bar Facing Burpees
9 Deadlifts (225/155) (FX: 155/105) (RX+: 275/185)
50 Double Unders (FX: 35 OR Single Unders)
*22:00 Cap

Strength
Every 2:00, 8 Sets
2 Squat Snatch
1-4) 60, 65, 70, 75%
5-8) ↑ to heavy double

Conditioning
For Time:
2 Rounds of
15 Toes to Bar (FX: 10 OR Hanging Leg Raises)
15 Power Snatch (75/55) (FX: 55/35)
into…
2 Rounds of
15 Box Jumps (24/20)
15 Overhead Squats (75/55) (FX: 55/35)
*10:00 Cap
*RX+: Sub 7:30

Conditioning
Every 2:00, 4 Rounds
1) 200m Run + AMRAP Calorie Ski
2) Rest
3) 200m Run + AMRAP Calorie Bike
4) Rest
*Rain Option: 250/200m Row
*Score: Total Calories

Cooldown
:30/:30 Calf Stretch w/ Rig
1:00 Straddle Pose w/ Rig
1:00 Saddle Pose
1:00 Frog Pose

Strength
Every 1:30, 4 Rounds
1) 8-10 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing OR Deficit)
2) 10 Bent Over Row

Conditioning
AMRAP 15
40 Double Unders (FX: 20 OR Single Unders)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20)
10 Lateral Burpees Over Dumbbell
20 Sit-Ups
*RX Min: 3 Rounds

Squad WOD
For Time w/ Partner – Split Reps Any Way
800m Team Run
30 Power Clean (135/95)
1000/800m Row
30 Bar Muscle-Ups
1000/800m Row
30 Power Clean (135/95)
800m Team Run
*30:00 Cap
*Barbell: (FX: 95/65), (RX+: 185/125)
*Bar Muscle-Ups: (FX: Chest to Bar Pull-Ups), (RX+: Ring Muscle-Ups)
*Run/Row: (FX: 600m Team Run, 800/600m Row)