Strength

EMOM 15
1 Power Clean
1 – 3: 55 – 60%
4 – 6: 60 – 65%
7 – 9: 65 – 70%
10 – 12: 70 – 75%
13 – 15: 75 – 80%

Conditioning

For Time
12 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)
12 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
36 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength

Rx+:
3 Rounds
5 (Strict Chest to Bar Pull Up + Strict Toes to Bar)
10 Supinated Push Ups

Rx:
3 Rounds
5 (Strict Pull Up + Strict Toes to Bar)
10 Supinated Push Ups

Fx:
3 Rounds
3 (Strict Pull Up + Strict Toes to Bar)
5 Supinated Push Ups

Conditioning

EMOM 20
1 – 3: 600m Run (Fx: 500m) (Rx+: 700m)
4: 18/13 Calorie Ski (Fx: 12/8)
5: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)

Strength

E3MOM 18
1 – 3: 3 Tempo Front Squats (33×1) @65 – 70%
4 – 6: 5 Front Squats @70 – 75%

Conditioning

6 – 12 – 18 – 24 – 30
Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Box Jumps (27/22) (Fx: 24/20)

Strength

Every 1:30 for 4 Rounds
1: 5 – 10 Strict Pull Ups (Rx+: Chest to Bar)
2: 5 Deadlifts @60-70% (Not touch-and-go)

Conditioning

Every 1:30 for 3 Rounds
1: 22/17 Calorie Ski (Fx: 17/12)
2: 22/17 Calorie Bike (Fx: 17/12)
3: 22/17 Calorie Row (Fx: 17/12)
4: AMRAP Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)
5: Rest

For Time: One partner working at a time, except for the run

400m Run w/ Partner (RX+ carry one 25# plate)
20 Bar Facing Burpees (16 FX)
40 Sit-Ups
60 Hang Power Cleans (Rx: 115/80) (Fx: 95/65) (Rx+: 135/95)

400m Run w/ Partner (RX+ carry one 25# plate)
40 Bar Facing Burpees (32 FX)
40 Sit-Ups
40 Power Cleans (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105)

400m Run w/ Partner (RX+ carry one 25# plate)
60 Bar Facing Burpees (48 FX)
40 Sit-Ups
20 Squat Cleans (Rx: 155/105) (Fx: 135/95) (Rx+: 185/125)

*40 Minute Time Cap*