AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

Rest 3:00

AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Bar Facing Burpees

Rest 3:00

AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)

*Switch partners after the row
*Score is total AMRAP

Strength

Every 2:00, 6 Sets (12 min)
3-Level Snatch (↑, CAP at 75%)
*Power Snatch + Lower Power Snatch + Squat Snatch

Conditioning

4 Rounds: 2:00on/2:00 off
60 Double Unders (FX: 40)
10 Hang Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken 95/65)
AMRAP Toes to Bar in Remaining Time (FX: Hanging Knee Raises)
*Score is total Toes to Bar

Strength

Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats (65-70%)
8 Wall Angels

Conditioning

In Team of 3 – 1 Person Working, Switch Whenever
AMRAP 5
Max Calorie Bike

Rest 2:00

AMRAP 5
Max 100m Runs (1 run = 10 reps)

Rest 2:00

AMRAP 5
Max Calorie Ski
*Score is total Calories/Reps

Strength

EMOM 6
1) 6-10 Pike Handstand Push-Ups (FX: Inchworm Push-Ups) (RX+: Strict Handstand Push-Ups)
2) 6-8 Banded Strict Chin-Ups (FX: 12 Banded Lat Pulldown) (RX+: Strict/Weighted)

Conditioning

Hero WOD “Jack”
AMRAP 20
10 Push Press (115/85)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)

Shoulders feeling tight? Sign up for the Mobility Class today at 5:45 PM!

Strength

Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts (65-70%)
10-15 Tibialis Raise

Conditioning

Every 1:30, 3 Rounds
1) 25/20 Calorie Row (FX: 20/15) (RX+: 30/25)
2) 200m Run + AMRAP Burpees to 6″ Target (RX+: 12″)
3) Rest
*Score is total number of Burpees to Target