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

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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)

Strength
Every 2:00, 8 Sets
1-4) 1 Power Snatch w/ Pause at Knee + 1 High Hang Squat Snatch (↑)
5-8) 1 Power Snatch + 1 High Hang Squat Snatch (↑)
*Hold onto bar between reps

Conditioning
4 Rounds for Time:
12 Bar Facing Burpees
8 Overhead Squat (115/80) (FX: 95/65) (RX+: 135/95)
4 Bar Muscle-Ups (FX: 2 Bar Muscle-Ups OR 6 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*10:00 Cap

Strength

Every 2:00, 3 Rounds
1) 16 Back Rack Box Step Ups (24/20)
2) 20 Weighted Russian Twists + :40-1:00 Long Lever Plank

Conditioning

Every 2:00, 2 Rounds
1) 300m Run (FX: 200m) + AMRAP Calorie Ski
2) Rest
3) 300m Run (FX: 200m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories