Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squat
1-2) 70-75%
3-5) 75-80%

Conditioning
For Time:
500/400m Row (FX: 400/300m)
150 Double Unders (FX: 100)
50 Wall Balls (FX: 35) (RX+: Unbroken)
*9:00 Cap

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Kettlebell Front Rack Bulgarian Split Squat
2) 10/10 Staggered Stance Banded Goodmorning

Conditioning
For Time:
1000m Run (FX: 800m)
into…
21-15-9
Burpees Over Kettlebell
Goblet Reverse Lunge (24/16) (FX: 16/12)
*15:00 Cap

Strength
EMOM 16
1) 15 Dumbbell Bench Press
2) 15 Banded Tricep Pulldown
3) 15 Banded Strict Pull-Ups
4) 16-20 Alternating Dumbbell Bicep Curls

Conditioning
AMRAP 12 in Teams of 3 – Split Reps Any Way
Max Calorie Bike
*1 Partner Biking
*1 Partner in Plank (FX: Push-Up Plank)
*1 Partner Resting

Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlift (70-75%)

Conditioning
2 Rounds for Time:
100 Double Unders (FX: 75) (RX+: 150)
50 Sit-Ups
25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*13:00 Cap

Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Snatch + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)
4-6) 2 High Hang Squat Snatch (70-75%)
*Hold onto bar b/t reps

Conditioning
AMRAP 12
200m Run
40′ Handstand Walk (FX: 4 Wall Walks OR 20′) (RX+: 20′ Unbroken)
*RX/RX+ Min: 4 rounds