Strength
EMOM 8
1) 10 Dumbbell Press
2) 10 Strict Pull-Ups (FX: Banded) (RX+: Weighted)

Conditioning
4 Rounds for Time:
400m Run (FX: 300m)
15 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
2 Rope Climbs (FX: 1) (RX+: 3)
*21:00 Cap

Work on your Ring Muscle-Ups at the Skills Clinic tonight at 5:45 PM!

AMRAP 3×10 w/ Partner – Rest 2:00 b/t each
AMRAP 10
20/15 Calorie Ski (FX: 16/12)
20 Dumbbell Bench Press (50/35) (FX: 35/20)

AMRAP 10
20/15 Calorie Row (FX: 16/12)
20 Med Ball Pass Sit-Ups (20/14) (FX: 14/10)
*20 Synchro Sit-Ups, but every other Sit-Up is a Med Ball Sit-Up

AMRAP 10
20/15 Calorie Bike (FX: 16/12)
20 Back Rack Lunge (115/80) (FX: 75/55)

Optional Cooldown
:30/:30 Pec Stretch w/ Rig
:30-1:00 Downdog to Seal Pose
:30-1:00 / :30-1:00 Couch Stretch

Strength
Every 3:00, 5 Sets
2 Back Squats
1-3) 80-85%
4-5) 85-90%

FX:
1) 5 @70%
2-4) 3 @75, 80, 85%
5) 1 @85-90%

Conditioning
For Time:
90 Double Unders (FX: 75)
15 Front Squats
60 Double Unders (FX: 50)
12 Power Cleans
30 Double Unders (FX: 25)
9 Hang Squat Cleans
*(115/80) (FX: 95/65) (RX+: 155/105)
*9:00 Cap; must complete to receive RX/RX+

Strength
Every 1:30, 5 Rounds
1) 3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)
2) 3-5 Wall Walks (FX: 1-2) (RX+: 30-50′ Handstand Walk)

Alternatives:
– 5 Chest to Bar Pull-Ups, 5 Pull-Ups, 5 Banded Pull-Ups, 10 Ring Rows
– 5 Partial Wall Walks, 5 Pike Wall Walks, 5-10 Inchworm Push-Ups

Conditioning
AMRAP 10
200m Run
5-10-15-20, etc Burpee Toes to Bar (FX: Burpee Knee Raise)

Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Box Step Ups (24/20)
2) 12/12 Single Dumbbell Row

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2-3)
AMRAP
12 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)
20 Sit-Ups
4) Rest