Strength

5 Rounds

Rx+:
3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Rx:
3 – 5 Strict Handstand Push Ups
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Fx:
3 – 5 Pike Handstand Push Ups
5 Each Arm High Plank Banded Presses
5 Each Arm High Plank Banded Rows

Conditioning

AMRAP 7
3 Power Snatches (165/115) (Fx: 135/95) (Rx+: 185/125)
60 Double Unders (Fx: 40)

Conditioning

AMRAP 35
1000m Run
5 Rope Climbs (Fx: 3)
10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Hand Release Push Ups

Saturday Squad-WOD

20 min AMRAP w/ Partner
25 Synchro Air Squats (RX+: 30 Non-Synchro Pistols) (SC: Non-Synchro)
50 Shoulder to Overhead
25 Synchro Air Squats
40 Toes to Bar (FX: Hanging Leg Raise) (RX+: 60 Toes to Bar) (SC: 40 Sit-ups)
25 Synchro Air Squats
50 Hang Power Cleans

Barbell Weights: (RX: 115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)

Rest 4 mins

12 mins:
RX: Establish Heavy Complex: 1 Power Clean+1 Front Squat+1 Shoulder to Overhead
FX/SC: E3MOM 1 Power Clean+1 Front Squat+1 Shoulder to Overhead – building across sets

Scores: AMRAP + Combined Partner Total Weight Lifted

Strength

E3MOM 15
Power Snatch + Overhead Squat + Squat Snatch (↑)

Conditioning

5 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20/15 Calorie Row (Fx: 15/10)
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength

4 Rounds
Rx+:
5 Wall Worms
3 Wall Walks
Handstand Walk 5 – 10ft from Wall
5 Tuck to L-Sit Extension on Parallettes

Rx:
5 Wall Worms
3 Wall Walks
10 Shoulder Taps
5 Tuck to L-Sit Extension on Parallettes

Fx:
5 Wall Worms
3 Plank to Pike on Box
10 Pike Shoulder Taps on Box
3 Each Leg Alternating Leg Lifts on Parallettes

Conditioning

AMRAP 7
10 Sit Ups
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
50 Double Unders (Fx: 35)