Strength

Every 1:30, 3 Rounds
1) 8/8 Single Arm Bottoms Up Kettlebell Press (FX: X03-Tempo Single Dumbbell Press (3s eccentric)
2) 8/8 Side Lying Shoulder Flexion
3) 8/8 Lateral Box Step Ups

Conditioning

2 Rounds for Time:
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Goblet Reverse Lunge (50/35) (FX: 35/20)
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Wallballs (20/14) (RX+: 11’/10′)
200/150m Row (FX: 150/100m) (RX+: 250/200m)
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
*14:00 Cap

SQUAD WOD

10 min
BUY-IN: 50/35 Cal Ski (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) 
AMRAP (split reps) 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)  

2 min rest  

10 min 
BUY-IN: 50/35 Cal Bike (FX: 40/30) (RX+: 60/40) -Resting Partner Holds Plank (FX: High Plank) 
AMRAP 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)  

2 min rest  

10 min 
BUY-IN: 50/35 Cal Row Buy-In (FX: 40/30) (RX+: 60/40) – Resting Partner Holds Plank (FX: High Plank) 
AMRAP 
10 Pull-Ups (FX: 8) (RX+: Chest-to-Bar Pull-Ups) 
20 Push-Ups (FX: 16) (RX+: Hand-Release Push-Ups) 
30 Air Squats (FX: 24) (RX+: Jump Squats)

Strength

Every 2:00, 5 Rounds
1) 3 03X-Tempo Front Squat (↑, cap at 75%) (3s Pause in squat)
2) 3 Tall Box Jumps (↑)

Conditioning

AMRAP 7
20 Double Unders
4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Goblet Box Step Up (24/20) (24/16) (Fx: 16/12) (Rx+: 32/24)
4/4 Kettlebell Hang Clean (24/16) (Fx: 16/12) (Rx+: 32/24)

Strength

Every 2:00, 3 Rounds
1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts
2) :20-:30/:20-:30 Side Plank
3) 10 Prone Swimmers + :15 Arch Hold

Conditioning

3 Rounds for Time:
8 Toes to Bar (FX: 6) (RX+: 10)
16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)
16 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
*11:00 Cap

Strength

Every 2:00, 6 Sets
1-3) 1 High Hang Power Clean+1 Hang Power Clean+1 Front Squat (↑)
4-6) 1 High Hang Squat Clean+1 Hang Squat Clean (↑)
*Hold onto bar between reps

Conditioning

Every 2:00, 2 Rounds (8 Intervals, 16 min)
1) 20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)) + AMRAP Kettlebell Swings (24/16) (FX: 16/12)
2) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)) + AMRAP Box Jump Overs (24/20)
3) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)) + AMRAP Burpees Over Rower
4) Rest
*Score is total AMRAP reps (Burpees + Box Jump Overs + Burpees Over Rower)