Conditioning
For Time w/ Partner:
1000m Team Run (FX: 800m)
into…
20 Rounds – Alternate Movements
5 Pull-Ups
10 Push-Ups
15 Air Squats
into…
1000m Team Run (FX: 800m)
*FX: 15 Rounds
*RX+:
1) Weighted Vest (20/14)
2) 100 Pull-Ups, 200 Push-Up, 300 Air Squats (Split Any Way)
*40:00 Cap

Strength
Every 2:30, 5 Sets
1 Power Snatch + 1 2″ Low Hang Power Snatch
1-2) 65% of 1RM Snatch
3-4) 70%
5) 75%
*Hold onto bar b/t reps

Conditioning
AMRAP 15
15 Calorie Row
50 Double Unders (FX: 35 OR Single Unders)
5 Snatch (145/100) (FX: 105/75) (RX+: 165/115)
*RX Min: 5 Rounds

Strength
In 20:00:
Establish 4RM Front Squat

Conditioning
For Time:
400m Run (FX: 300m)
24 Burpee Box Jump Overs (24/20) (FX: Burpees to 6″ Target)
48 Wall Balls (20/14) (FX 14/10)
*9:00 Cap
*RX+: Sub 6:30

Strength
Every 1:30, 4 Rounds
1) 10 Ring Dips w/ Pause in Dip (Banded / Weighted)
2) 10 Supinated Bent Over Row w/ Pause at Top
3) 15 V-Ups (Tuck-Ups / Leg Raises / Weighted)

Conditioning
For Time:
30/24 Calorie Row (FX: 24/18)
6 Wall Walks (FX: 4)
150 Double Unders (FX: 100 OR Single Unders)
6 Wall Walks (FX: 4)
30/24 Calorie Row (FX: 24/18)
*12:00 Cap

Squad WOD
For Time w/ Partner:
80/60 Calorie Bike / Ski (FX: 60/45)
1200m Run (FX: 800m)
80 Burpee Pull-Ups (FX: 60 OR 80 Burpee Jumping Pull-Ups)
1200m Run (FX: 800m)
80/60 Calorie Ski / Bike (FX: 60/45)
*35:00 Cap
*Split Calories in any way and switch every 100m Run