“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*Compare to 12/13/2023

Cooldown
:45 on/:15 off
1) Pec Stretch w/ Rig (Side A)
2) Pec Stretch w/ Rig (Side B)
3) Banded Lat Stretch w/ Rig (Side A)
4) Banded Lat Stretch w/ Rig (Side B)
5) Saddle Pose
6) Frog Stretch

Strength
EMOM 9
1) 100′ Double Dumbbell Overhead Carry
2) 10 Prone Swimmers
3) 10-15 Ring Rows

Conditioning
5 Rounds for Time:
5 50′ Shuttle Runs
10/10 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)
20 Sit-Ups
*18:00 Cap

Squad WOD
For Time:
100/80 Calorie Bike / Ski (FX: 80/60)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)
50 Synchro Burpees Over Bar (FX: Split)
100/80 Calorie Ski / Bike (FX: 80/60)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 185/125)
50 Synchro Burpees Over Bar (FX: Split)
*35:00 Cap

Strength
Every 2:30, 5 Sets
3 Pause Back Squat
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Conditioning
AMRAP 15
15 Calorie Row
15 Box Jumps (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: 3 Rounds

Strength

EMOM 6
1) 6-8 Strict Handstand Push-Ups (FX: Pike/Abmat) (RX+: Deficit)
2) 3-5 Bar Muscle-Ups (FX: 1-2 OR Strict Pull-Up Negatives) (RX+: 6-8)

Rest 2:00

EMOM 6
1) 6-8 Handstand Push-Ups (FX: Double Dumbbell Push Press) (RX+: Deficit)
2) 8-10 Chest to Bar Pull-Ups (FX: Pull-Ups OR Banded Strict) (RX+: 12-15)

Conditioning
AMRAP 8
60 Double Unders (FX: 40 OR Single Unders)
15 Toes to Bar (FX: 10)
5 Power Snatch (135/95) (FX: 95/65) (RX+: 155/105)
*RX/RX+ Min: 3 Rounds