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

Sign up for Core-Flex at 5:45 PM tonight!

Conditioning
AMRAP 24 w/ Partner – Split Reps Any Way
50 Calorie Row
50 Single Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20) (RX+: Double)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
50 Bar Facing Burpees
50 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)

Cooldown
For Quality – :45 on/:15 off
1) Pigeon Pose (Side A)
2) Pigeon Pose (Side B)
3) Supine Spinal Twist (Side A)
4) Supine Spinal Twist (Side B)
5) Frog Pose
6) Saddle Pose
7) Straddle Pose

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

Conditioning
2 Rounds of 1:00 on/0:10 off
1) 27/20 Calorie Bike (FX: 20/15) (RX+: 34/25)
2) AMRAP Wall Balls (20/14)
3) Rest
4) Rest
5) Rest
*Score is total Wall Balls
*RX/RX+ Min: 30 Reps

Strength
Every 1:30, 4 Rounds
1) 6 Strict Press
2) 6 Strict Chin-Ups (FX: Banded) (RX+: Weighted)

Strict Press Weights
1-2) 65-70%
3-4) 70-75%

Conditioning
AMRAP 15
50 Double Unders (FX: 35)
15 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
15 Pull-Ups (FX: 10) (RX+: 20)
*RX/RX+ Min: 5 rounds

Power Yoga this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 10 Hip Thrusts (45-55% of 1RM Back Squat)
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
32 Sit-Ups