Conditioning

E2MOM 20
1: 550/475m Row (Fx: 500/450) (Rx+: 600/525)
2: Rest

Rest 4:00, Then…

AMRAP 11
22 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
22 Toes to Bar (Fx: 16)

Strength

E3MOM 15
Clean Deadlift to Knee + Clean Deadlift + Power Clean
1 – 3: 70 – 75%
4 – 6: 75 – 80%

Conditioning

21 – 15 – 9
Deadlifts (115/80) (Fx: 95/65) (Rx+: 135/95)
Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)
Burpees Over the Bar

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Strength

E2MOM 12
Rx:
Tempo Front Squat (30×1) + 1 1/4 Front Squat (↑)

Fx:
2 Tempo Front Squats (30×1) (↑)

Conditioning

AMRAP 10
40 Double Unders (Fx: 35)
8 Chest to Bar Pull Ups (Fx: Pull Ups)
40 Double Unders (Fx: 35)
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength

E2MOM 20
1: 8 Back Rack Lunges (↑)
2: :30 Back Squat Hold

Conditioning

3 Rounds
400m Run
10 Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)

Conditioning

EMOM 35
1: 17/12 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: 60 Double Unders (Fx: 40) (Rx+: 80)
3: 17/12 Calorie Ski (Fx: 12/8) (Rx+: 20/15)
4: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: 17/12 Calorie Row (Fx: 12/8) (Rx+: 20/15)