Strength

Every 1:30, 10 Sets
1-5) 1 High Hang Power Clean + 1 Push Press + 1 Push Jerk (↑)
6-10) 1 Hang Power Clean + 1 Push Jerk (↑)
*Start around 50-55% 1RM Clean and Jerk

Conditioning

AMRAP 12
36 Double Unders (FX: 24)
6 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
12 Box Jumps (24/20)
6 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)

Conditioning

4 Rounds of 1:00 on/:15 off
1) 15/10 Calorie Row (FX: 12/8) (RX+: 18/13)
2) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
4) 20 Situps
5) AMRAP Burpee Slam Balls (20/15) (FX: 15/10) (RX+: 25/20)
6) Rest
7) Rest
*Score is total Burpee Slam Balls

SQUAD WOD

With a Partner – Split Reps Any Way
AMRAP 12
100m Single Kettlebell Suitcase Carry – Partner 1
100m Single Kettlebell Suitcase Carry – Partner 2
20 Squat Cleans
80 Double-Unders (FX: 60) (RX+: 100)

Rest 4:00

AMRAP 12
100m Single Kettlebell Front Rack Carry – Partner 1
100m Single Kettlebell Front Rack Carry – Partner 2 20
Front Rack Lunges
80 Double-Unders (FX: 60) (RX+: 100)

KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)
Barbell Weights: (95/65) (FX: 75/55) (RX+: 115/80)

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Strength

Every 2:30, 5 Sets
2 Split Jerks
1-2) 70-75%
3-5) 75-80%

Conditioning

4 Rounds for Time:
300m Run
6 2″/1″ Deficit Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: 3″/2″)
12 Single Dumbbell Box Step Up (24/20) (50/35) (FX: 35/20) (RX+: 70/50)
*15:00 Cap

Strength

Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Power Snatch (60-65%)
3-4) 1 Hang Power Snatch + 2 Power Snatch (65-70%)
5-8) 3 Power Snatch (70-75%)

Conditioning

AMRAP 5
3 Chest to Bar Pull-Ups OR 1 Bar Muscle Up (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
6 Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)

Rest 3:00

AMRAP 5
6 Pull-Ups (FX: Burpee Pull-Ups) (RX+: Chest to Bar Pull-Ups)
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)

*Score is total reps