Strength
Every 2:00, 3 Rounds (6 Intervals)
1) 15 Dumbbell Bench Press
2) 10 Banded Strict Pull-Ups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))
Conditioning
3 Rounds: 4:00on/2:00 off
300m Run (RX+: 400m)
20 Jump Switch Lunges (FX: Bodyweight Lunges)
AMRAP Burpee Box Jumps Overs in Remaining Time (24/20)
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
