Strength

Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
8/8 Side Lying Shoulder Flexion

1-2) 65-70%
3-4) 70-75%

Conditioning

4 Rounds for Time:
64 Double Unders (FX: 48)
16 Toes to Bar (FX: 12)
16 Single Dumbbell Overhead Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap

Strength

Every 2:00, 4 Rounds
1) 8 Bench Press (↑) (start around 60-65%)
2) 10 Underhand Pendlay Row + 20 Underhand Banded Pullaparts
*Score is Bench Press

Conditioning

AMRAP 8
100m Run
12 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
8 Weighted Situps (25/15) (FX: 15/10) (RX+: 45/25)
4 Burpees Over Dumbbell

SQUAD WOD

AMRAP 25 w/ Partner – Split Reps Any Way

100 Wallballs (20/14)
80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105)
600m Team Run
40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105)
20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)

Conditioning

EMOM 30
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Calorie Row
5) Rest
6) Rest
*Score is total AMRAP

Post-Conditioning Recovery

2:00 Pancake Stretch w/ Band or Rig
2:00 Saddle Pose

Strength

Every 2:00, 6 Sets
3-Level Snatch Balance (↑, CAP at 75%)
*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch Balance

FX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%)

Conditioning

4 Rounds for Time:
50 Double Unders (FX: 35)
12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)
24 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)
12 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken)
*14:00 Cap