Strength
Every 2:30, 6 Sets
2 Power Clean and Split Jerk
1-3) 60, 65, 70% of 1RM CJ
4-6) 75-80%
*Clean and Jerk, drop, Clean and Jerk

Conditioning
AMRAP 10
40 Double Unders (FX: 24 OR Single Unders)
4 EKO Complex (95/65) (FX: 75/55) (RX+: 135/95)
12 Pull-Ups (FX: 8)
*Coach Elizabeth Complex (EKO): 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges
*RX/RX+ Min: 4 Rounds

Strength
Every 2:00, 3 Rounds
1) 12 Goblet Box Step Ups (24/20)
2) 12 Hip Thrusts (50-60% of 1RM Back Squat)
3) 1:00 Bodyweight or Weighted Plank

Conditioning
4 Rounds of :30 on, :30 off
1) Max Calorie Row
2) Rest
3) Rest
*Score: Total Calories

Strength
Every 2:30, 6 Sets
Squat Snatch
1-3) 3 @60, 65, 70%
4-6) 2 @75-80%
*Reset b/t reps

Conditioning
3 Rounds for Time:
18 Overhead Plate Sit-Ups (25/15) (FX: 15/10)
6 Bar Muscle-Ups (FX: See Below) (RX+: Ring)
3 Snatch (155/105) (FX: 95/65) (RX+: 185/125)
*10:00 Cap
*FX: 3 BMU, 6 Chest to Bar, 9 Banded Strict Pull-Ups

Conditioning
For Time:
800m Run (FX: 600m)
into…
4 Rounds of:
20/15 Calorie Row (FX: 16/12)
20 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20)
80 Double Unders (FX: 60 OR Single Unders)
into…
800m Run (FX: 600m)
*30:00 Cap
*RX+: Sub 24:00