Strength

Every 2:00, 8 Sets
2 Snatch Grip Push Press + 2 Overhead Squats (↑, CAP at 70%)
*% based off of 1RM Snatch or 1RM OHS

Conditioning

AMRAP 5
5 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
5 Burpees Over Bar

2:00 Rest

AMRAP 5
3 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)
3 Bar Facing Burpees
*Score is total reps

Strength

EMOM 15
1) 4-8 Pike Handstand Pushups on Box (FX: Inchworm Pushups) (RX+: Strict Handstand Pushups)
2) 10 Underhand Bent Over Row
3) 10/10 Single Leg L-Sit Lift (FX: 6) (RX+: Straddle L-Sit Lift)
*Score is SC, FX, RX, RX+

Conditioning

AMRAP 12
100m Run
12 Push Jerk (95/65) (FX: 75/55) (RX+: 115/75)
100m Run
12 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

SQUAD WOD

EMOM 8
P1: AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Ski (FX: 10/8)

Rest 2 min

EMOM 8
P1: AMRAP Slam Balls (20/15) (FX: 15/10) (RX+: Burpee Slam Ball)
P2: 8 Burpees to Plate

Rest 2 min

EMOM 8
P1: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
P2: 12/10 Cal Bike (FX: 10/8)

*Score is total AMRAP reps
*Alternate Movements each Minute

Strength

Every 2:00, 6 Sets
2 Split Jerk w/ 5s Pause in Split + 1 Split Jerk (↑), CAP at 70%)

Conditioning

4 Rounds for Time:
20/15 Calorie Row (FX: 15/10) (RX+: 25/20)
15 Box Jump Overs (24/20)
15 Toes to Bar (FX: 10) (RX+: 20)
*18:00 Cap

Strength

Every 3:00, 4 Sets
10 Deadlifts + 10-15 Ring Rows (can do Feet Elevated)
1-2) 50-55%
3-4) 55-60%

Conditioning

4 Rounds – :45 on/:15 off
1) AMRAP Cal Ski
2) 10 Burpees (FX: 8) (RX+: 12)
3) AMRAP Cal Bike
4) 50 Double Unders (FX: 30) (RX+: 70)