Seventh Heaven Comp WOD: 7:15 AM!

Squad WOD: 9 AM and 10 AM!

2 Rounds for Time:
750/600m Row (FX: 600/500)
*1 Partner holds Weighted Plank (25/15) (FX: Plank) (RX+: 45/25)
60 Dumbbell Hang Snatch (50/35) (FX: 35/20)
600m Team Run (FX: 400m)
*1 Partner does Plate Carry (25/15) (FX: n/a) (RX+: 45/25)
40 Toes to Bar (FX: 30) (RX+: 50)

*25:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 2 Push Jerk + 1 Split Jerk (start around 55-60% 1RM CJ)
5-8) 2 Split Jerk (↑)

Conditioning
AMRAP 8
20 Double Unders
4 Clean and Jerk (115/80) (FX: 95/65) (RX+: 135/95 Unbroken)
6 Burpees Over Bar

Strength
Every 3:00, 5 Sets
RX: 3 Back Squats (Sets 1-2: 75-80%, Sets 3-5: 80-85%)
FX: 5 Back Squats (70-75%)

Superset Accessory
1-5) 15 Tibialis Raises

Conditioning
3 Rounds of 2:00 on/2:00 off
24 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Calorie Row
*Score is total Calorie Row

Join Coach Mariah for Ab Attack tonight at 5:45 PM!

Strength
Every 3:00, 5 Rounds
1-3)
3 Bench Press (80-85%)
15 Banded Face Pulls

4-5)
6 Bench Press (70-75%)
Max Unbroken Ring Rows

Conditioning
AMRAP 10
300m Run (FX: 200m Run)
12 Toes to Bar (FX: 8) (RX+: 15 Unbroken)
3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Up into each Wall Walk)

Strength
Every 3:00, 5 Sets
RX: 3 Deadlifts (Sets 1-2: 75-80%, Sets 3-5: 80-85%)
FX: 5 Deadlifts (70-75%)

Superset Accessory
1-2) 10 3″ Toe Elevated Calf Raise
3-5) 15/15 Banded Terminal Knee Extension

Conditioning
EMOM 12
1) 50 Double Unders (FX: 35) (RX+: 70)
2) 16/12 Calorie Ski (FX: 12/8)
3) 16/12 Calorie Bike (FX: 12/8) – AMRAP Last Round
4) Rest
*Score is AMRAP Calorie Bike (Last round only)