Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) :30-:45 / :30-:45 Side Plank

Conditioning
6 Rounds of 1:00 on, :15 off
1) Max Calorie Row
2) Rest
*Score: Average Calorie Row (Round Down)

Squad WOD
AMRAP 12 w/ Partner – Split Reps Any Way
36/24 Calorie Ski (FX: 24/18)
24 Dumbbell Bench Press (50/35) (FX: 35/20)
12 50′ Shuttle Runs

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
36/24 Calorie Bike (FX: 24/18)
24 Pull-Ups (FX: Jumping Pull-Ups)
12 Synchro Front Squats (95/65) (FX: 65/55)

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar TOMORROW at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more!

Strength
Every 2:00, 3 Rounds
1) 100’/100′ Single Dumbbell Overhead Carry
2) 100’/100′ Single Arm Banded Kettlebell Farmer’s Carry
3) 15/15 Elbow Supported External Rotation

Conditioning
AMRAP 10
250/200m Row
10/10 Single Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20) (RX+: 24/16 KB)
50 Double Unders (FX: 35 OR Single Unders)
*RX/RX+ Min: 3 Rounds

Conditioning
6 Rounds of 3:00 on, 1:00 off
AMRAP
24 Sit-Ups
12 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
24 Lateral Burpees Over Bar
12 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 8 Bar Muscle-Ups) (RX+: Ring)
24 Box Jumps (24/20)
*RX/RX+ Min: 2 Rounds

Cooldown
1:00 Straddle Pose
1:00 Downdog to Seal Pose
1:00/1:00 Banded Lat Stretch

Strength
In 15:00
Establish 5RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats (60, 65, 70, 75, 80%)

Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization

Conditioning
In 3:00
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)
50′ Double Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 32/24 KB)
AMRAP Calorie Ski in Remaining Time
*Score: Total Calorie Ski