Strength
Every :30 for 4 Rounds
1: High Plank
2: 10 Push Ups (Fx: 5)
3: 3 Supinated Grip Strict Pull Ups (Fx: Supinated Ring Rows)
4: 3 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
5: Rest
6: Rest
Conditioning
AMRAP 14
14 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
21 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
84 Double Unders
Strength
EMOM 4
3 Strict Presses (↑)
Directly Into:
EMOM 4
3 Push Presses (↑)
Directly Into:
EMOM 4
3 Push Jerks (↑)
Conditioning
AMRAP 8
10 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
15 Burpee Box Jump Overs (24/20)
Conditioning
With a Partner:
1200m Run Switching Every 200m
100 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
800m Ski Switching Every 200m
100 Toes to Bar (Fx: 60)
1200m Run Switching Every 200m
Strength
E3MOM 15
3 Tempo Front Squats (44×4) (↑)
Conditioning
15 – 12 – 9
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)
21 – 15 – 9
Pull Ups (Fx: 15 – 12 – 9) (Rx+: Chest to Bar)
25ft Handstand Walk After Each Round (Fx: 50ft Bear Crawl) (Rx+: 50ft)
Strength
4 Rounds
5 Kettlebell Push Presses + 5 Kettlebell Wind Mills Each Arm
10 Bear Crawl Bird Dogs (Fx: Bird Dogs)
10 Each Side Banded Russian Twists
Conditioning
AMRAP 12
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
20 Sit Ups
10 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
