Strength
Every 2:00, 3 Rounds
1) 12 Double Dumbbell Suitcase Box Step Ups (24/20)
2) 10/10 Single Leg Hip Thrust
3) 15-20 V-Ups OR Tuck-Ups

Conditioning
AMRAP 10
5-10-15-20, etc.
Box Jumps (24/20)
Russian Kettlebell Swings (24/16) (FX: 16/12)
Air Squats
Sit-Ups

Squad WOD
5 Rounds of 4:00 on, 1:00 off – w/ Partner, Split Reps Any Way
AMRAP
40 Calorie Row (FX: 30)
20 Lateral Burpees Over Dumbbell
20 Goblet Squat (32/24) (FX: 24/16) (RX+: Double Kettlebell Front Rack 24/16)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)

Strength
Every 2:00, 6 Sets
1 Hang Power Clean + 1 Push Press + 1 Push Jerk (↑, start at 40-50% of 1RM CJ)
*Reset b/t Push Press and Push Jerk

Conditioning
For Time:
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
90 Double Unders (FX: 60 OR Single Unders)
30 Hang Clean and Jerk (75/55) (FX: 55/35)
90 Double Unders (FX: 60 OR Single Unders)
15 Handstand Push-Ups (FX: 10 OR 1 Abmat) (RX+: Wall Facing Strict OR 2″/1″ Deficit)
*14:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Double Kettlebell Front Rack Reverse Lunge
2) 150′ Sandbag Bear Hug Carry

Conditioning
3 Rounds of 1:00 on, :10 off – w/ Partner, Split Reps Any Way
1) 40/30 Calorie Bike (FX: 30/22) (RX+: 50/38)
2-3) AMRAP Wall Balls (20/14) (FX: 14/10)
4) Rest
5) Rest
*Score: Total Wall Balls
*RX/RX+ Min: 120 Reps

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Conditioning
10 Rounds for Time:
250/200m Row
30 Double Unders (FX: 20 OR Single Unders)
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
*25:00 Cap

Cooldown
For Quality
1:00/1:00 Calf Stretch w/ Rig
1:00/1:00 Crossbody Shoulder Stretch (Banded or w/ Rig)