Strength
Every 1:30, 4 Rounds
1) 10 Bent Over Row
2) 10 Dumbbell Bench Press
3) 20 Banded Pullaparts

Conditioning
AMRAP 9
30 Double Unders (FX: Single Unders)
9 Hand Release Push-Ups (FX: Push-Ups)
9 Toes to Bar (FX: 6 OR Hanging Leg Raises)
*RX Min: 7 rounds

Seventh Heaven/Open Gym: 7:15 – 9 AM
Squad WOD: 9 & 10 AM

Squad WOD
8:00 on, 2:00 off – w/ Partner, Alternate Full Rounds
AMRAP 8
12/8 Calorie Ski (FX: 8/6)
8 Shoulder to Overhead (115/80) (FX: 75/55)

AMRAP 8
12/8 Calorie Bike (FX: 8/6)
8 Back Rack Reverse Lunge (115/80) (FX: 75/55)

AMRAP 8
12/8 Calorie Row (FX: 8/6)
8 Hang Power Clean (115/80) (FX: 75/55)

Seventh Heaven tomorrow at 7:15 AM!

Strength
Every 2:30, 6 Sets
3 Back Squat (60, 65, 70, 75, 80, 80-85%)

Conditioning
AMRAP 12
21 Sit-Ups
15 Pull-Ups (FX: 9 OR Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
9 Burpee Box Jump Overs (24/20)
*RX/RX+ Min: 4 rounds

Strength
4 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 64 Double Unders (FX: 48) (RX+: 72)
3-4)
AMRAP
6 50′ Shuttle Runs
6 Handstand Push-Ups (FX: 3 OR 1 Abmat)

5-6) Rest
*RX/RX+ Min: 5 Rounds

Cooldown
1:00-2:00 Wrist Stretching
1:00/1:00 Calf Stretch w/ Rig
1:00/1:00 Crossbody Banded Shoulder Stretch

Strength
Every 2:00, 8 Sets
Power Clean
1-2) 3 @ 65-70% of 1RM Clean and Jerk
3-4) 2 @ 75-80%
5-8) 1 @ ↑, build to heavy single
*Reset b/t reps

Conditioning
For Time:
20 Wall Balls (20/14)
12 Clean (135/95) (FX: 95/65) (RX+: 185/125)
20 Wall Balls (20/14)
8 Clean (185/125) (FX: 135/95) (RX+: 225/155)
20 Wall Balls (20/14)
4 Clean (225/155) (FX: 155/105) (RX+: 275/185)
*12:00 Cap