Strength
Every 1:30, 6 Sets
1 Strict Press + 1 Push Press + 1 Push Jerk (↑, start at 50% of 1RM Strict Press)
*Touch and Go

Conditioning
4 Rounds for Time:
250/200m Row
45 Double Unders (FX: 30 OR Single Unders)
15 Shoulder to Overhead (95/65) (FX: 65/45) (RX+: 115/80)
30 Sit-Ups
45 Double Unders (FX: 30 OR Single Unders)
*20:00 Cap

“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Compare to 12/13/2023

Cooldown
:45 on/:15 off
1) Pec Stretch w/ Rig (Side A)
2) Pec Stretch w/ Rig (Side B)
3) Banded Lat Stretch w/ Rig (Side A)
4) Banded Lat Stretch w/ Rig (Side B)
5) Saddle Pose
6) Frog Stretch

Strength
EMOM 9
1) 100′ Double Dumbbell Overhead Carry
2) 10 Prone Swimmers
3) 10-15 Ring Rows

Conditioning
5 Rounds for Time:
5 50′ Shuttle Runs
10/10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)
20 Sit-Ups
*18:00 Cap

Squad WOD
For Time:
100/80 Calorie Bike / Ski (FX: 80/60)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)
50 Synchro Burpees Over Bar (FX: Split)
100/80 Calorie Ski / Bike (FX: 80/60)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)
50 Synchro Burpees Over Bar (FX: Split)
*35:00 Cap

Strength
Every 2:30, 5 Sets
3 Pause Back Squat
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Conditioning
AMRAP 15
15 Calorie Row
15 Box Jumps (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: 3 Rounds