Conditioning
3 Rounds of 1:15 on, :15 off
1) 20/15 Calorie Row (FX: 15/12) (RX+: 25/20)
2) 15 Pull-Ups (FX: 10 OR Banded Strict from Rig) (RX+: 20)
3) 60 Double Unders (FX: 45 OR Single Unders) (RX+: 80)
4) 15 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 20)
5) AMRAP Calorie Ski
6) Rest
*Score: Total Calories Ski
*RX/RX+ Min: 45/36 Calories (Avg 15/12 per round)

Cooldown
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig

Strength
Every 2:30, 6 Sets
1 Power Clean + 1 2″ Low Hang Power Clean
1) 65% of 1RM CJ
2-3) 70%
4-5) 75%
6) 80%
*Hold onto bar b/t reps

Conditioning
For Time:
1200m Run
9 Cleans (205/145) (FX: 165/115) (RX+: 245/165)
*12:00 Cap

Strength
Every 3:00, 4 Sets
6 Tempo Back Squats w/ Banded Hip Abduction (50, 55, 60, 65%) + 25 Banded Pullaparts
*Tempo – 3s down

Conditioning
For Time:
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
40 Sit-Ups
500/400m Row
20 Wall Balls (20/14) (FX: 14/10)
20 Toes to Bar (FX: 15 OR Hanging Leg Raises)
*17:00 Cap

Squad WOD
AMRAP 24 – w/ Partner, Alternate Full Movements
12 Calorie Bike
10 Double Dumbbell Suitcase Reverse Lunge (50/35) (FX: 35/20)
8 Burpee Box Jump Overs (24/20)
6 Double Dumbbell Deadlifts (50/35) (FX: 35/20)
40 Double Unders (FX: 25 OR Single Unders)
200m Team Run
*Resting partner holds DB in Suitcase OR Front Rack Hold

Strength
Every 1:30, 3 Rounds
1) 5 Push Press + 5 Push Jerk (40-50% of 1RM CJ)
2) 10 Ring Rows (OPT: Feet Elevated)
3) 10 Prone Swimmers
*Touch and Go Push Press/Push Jerk from the floor

Conditioning
For Time:
30/25 Calorie Ski (FX: 20/15) (2:00 Cap)
30 Shoulder to Overhead
30/25 Calorie Row (FX: 20/15)
30 Hang Power Clean
*10:00 Cap
*Weights: (105/70) (FX: 75/55) (RX+: 125/85)