Strength
Every 3:00, 5 Sets
RX: 3 Back Squats (80-85%)
FX: 5 Back Squats (Sets 1-4: 70-75%, Set 5: 75-80%)

Superset Accessory
1-5) 10 Reverse Grip PVC Passthroughs

Conditioning
3 Rounds for Time:
300m Run (FX: 200m)
60 Double Unders (FX: 40) (RX+: 80)
20 Single Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 70/50)
*12:00 Cap

Toes-to-bar and Double-Under Skills Clinic!
Tonight at 5:45 PM with Coach Kevin!

Strength
Every 2:00, 8 Sets
1-3) 1 Power Clean w/ Pause at Knee + 1 Power Clean (↑)
4-8) 1 Power Clean (↑)
*Start at 60% of 1RM Squat Clean or 65% of 1RM Clean and Jerk

Conditioning
For Time:
30 Hang Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)
15 Bar Facing Burpees
30 Chest to Bar Pull-Ups (FX: Pull-Ups OR 20 Chest to Bar Pull-Ups)
15 Bar Facing Burpees
*10:00 Cap

Strength
Every 1:30, 3 Rounds
1) 8/8 3″-6″ Front Foot Elevated Split Squat
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)
3) 15 Straddle L-Sit Leg (FX: L-Sit Leg LIft) + :20-:30 Reverse Plank

Conditioning
AMRAP 10
21 Wallballs (20/14)
15 Situps (RX+: Weighted (15/10))
9 Box Jumps (30/24) (FX: 27/22) (RX+: 33/26)

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