Long Conditioning

EMOM 40
1: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)
2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)
3 – 4: 400m Run (Fx: 300m)

Strength

3 Rounds
5 Tempo Dumbbell Goblet Squats (55×3)
5 Tempo Good Mornings (55×3)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

“Quarter Finals Test 1 Sort Of”

3 Rounds
10 Strict Handstand Push Ups (Fx: Kipping)
5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders

Rest 1:00

3 Rounds
10 Kipping Handstand Push Ups (Fx: 5)
5 Each Arm Dumbbell Shoulder to Overhead (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders

Time Cap 13:00

Strength

Every 2:30 for 5 Rounds
3 Touch and Go Power Clean and Push Jerks (↑)

Conditioning

E3MOM 18
1: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)
AMRAP Calorie Row
2: Rest

Conditioning

2 Rounds
400m Run
20 Toes to Bar (Fx: 15) (Rx+: 25)
400m Run
10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)

Time Cap 15:00

Post-WOD Finisher

3 Rounds
10 Bent Over Dumbbell Lateral Raises
10 Bent Over Dumbbell Front Raises
10 Right Arm Kettlebell Push Press + 10 Overhead Walking Lunges
10 Left Arm Kettlebell Push Press + 10 Overhead Walking Lunges

Strength

E2MOM 10
7 Back Squats @55 – 60%

Conditioning

AMRAP 8
8 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)
16 Burpees Over the Kettlebell