For Time With Partner:

800m Run (Split w/partner) (FX: 600m) (RX+:1000)
8 Rounds (alternate rounds w/partner)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead

1000/800m Ski (Split w/partner) (FX: 800/600) (Rx+:1200/1000)
8 Rounds (alternate rounds)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead

1000/800m Row (Split w/partner) (FX: 800/600) (Rx+:1200/1000)
8 Rounds (alternate rounds)
2 Deadlifts
2 Power Cleans
2 Shoulder-to-Overhead

Barbell Weights: (135/95) (FX: 115/80) (RX+: 155/105)

Strength

Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch+1 Hang Power Snatch+1 Overhead Squat (↑)
5-8) 1 High Hang Squat Snatch+1 Hang Squat Snatch (↑)

Conditioning

For Time:
400m Run (RX+: 500m)
5 Power Snatch (155/105) (FX: 135/95) (RX+: 175/115)
200m Run (RX+: 300m)
10 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)
*7:00 Cap

Strength

Every 3:00, 4 Sets
10 Back Squats + 10/10 Elbow Supported Dumbbell External Rotation
1-2) 55-60%
3-4) 60-65%

Conditioning

AMRAP 16 – w/ Partner, alternating movements
10/8 Calorie Row (FX: 8/6) (RX+: 12/8)
10 Wallball Weighted Situps (20/14) (FX: Situps)
1 Rope Climb (RX+: 2)
10 Wallballs (20/14) (RX+: 11’/10′)
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Strength

Every 2:00, 6 Sets
RX+: 2-4 Ring Muscle-Ups with Feet Together
RX: 1 Kip Swing with Pull to Hips + 1 Ring Muscle-Up
FX: 2x(1 False Grip Ring Row + 1 Ring Muscle-Up Transition+1 Ring Dip)
SC: :15-:30 Ring Row Hold + :15-:30 Dip Support (Boxes, Rings, etc.)

+ 4-6 Prone Y Raises w/ 3s Hold (Hold raised position)

Conditioning

3 Rounds for Time:
200m Run
12 Toes to Bar (FX: 8) (RX+: Unbroken)
6 Burpees Over Bar
200m Run
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
6 Burpees Over Bar
*14:00 Cap

Shoulders feeling tight? Join Coach Scinju’s mobility class at 5:45 PM today to losen them up!

Strength

Every 3:00, 4 Sets
10 Deadlifts + 20 Underhand Banded Pullaparts
1-2) 55-60%
3-4) 60-65%

Conditioning

Every 1:30, 2 Rounds (8 Intervals)
1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/12) +
AMRAP Alternating Dumbbell Hang Snatch (50/35) (FX: 35/20)

2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/12) +
AMRAP Box Jumps (27/22) (FX: 24/20)

3) 60 Double Unders (FX: 40) (RX+: 80) +
AMRAP Calorie Ski

4) Rest
*Score is AMRAP reps (DB Hang Snatch + Box Jumps + Cal Ski)