Strength

EMOM 6
1) 6-8 Strict Handstand Push-Ups (FX: Pike/Abmat) (RX+: Deficit)
2) 3-5 Bar Muscle-Ups (FX: 1-2 OR Strict Pull-Up Negatives) (RX+: 6-8)

Rest 2:00

EMOM 6
1) 6-8 Handstand Push-Ups (FX: Double Dumbbell Push Press) (RX+: Deficit)
2) 8-10 Chest to Bar Pull-Ups (FX: Pull-Ups OR Banded Strict) (RX+: 12-15)

Conditioning
AMRAP 8
60 Double Unders (FX: 40 OR Single Unders)
15 Toes to Bar (FX: 10)
5 Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)
*RX/RX+ Min: 3 Rounds

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Strength
Every 2:30, 5 Sets
5 Bench Press (70-80%)

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 20/15 Calorie Bike (FX: 14/11) (RX+: 24/18)
3) AMRAP Line Facing Burpees
4) Rest
5) Rest
*Score: Total Line Facing Burpees

Strength
Every 2:30, 5 Sets
2 Front Squats + 2 Split Jerk
1-2) 70-75% of 1RM CJ
3-4) 75-80%
5) 80-85%

“Jackie”
For Time
1000m Row
50 Thrusters (45/35) (FX: 35/15)
30 Pull-Ups (FX: Jumping Pull-Ups)
*12:00 Cap

Strength
Every 3:00, 5 Sets
2 Power Clean + 2 Hang Power Clean (↑, start at 50-60% of 1RM CJ)
*Hold onto bar b/t reps

Conditioning
AMRAP 12
4-8-12-16, etc.
Hang Power Clean (115/80) (FX: 75/55)
Front Rack Lunge (115/80) (FX: 75/55)
15 Sit-Ups after each round
*RX Min: Completed Round of 16

Strength
Every 1:30, 4 Rounds
1) 6 Tempo Dumbbell Bench Press + 6 Dumbbell Bench Press
2) 6 Tempo Banded/Strict Chin-Ups + 6 Banded/Strict Chin-Ups
*Tempo: 3s down

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
21 Hand Release Push-Ups (FX: Push-Ups)
21 Toes to Bar (FX: 15)
*17:00 Cap