Strength:

5 Rounds

8 Double Dumbbell Bench Press (A)
8 Foot Elevated Ring Rows (B)

Conditioning:

3 Rounds

500/450m Row (Fx: 450/400)
15 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
10 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength:

E2MOM 12
2 Squat Clean and Split Jerks
1 – 2: 75 – 80%
3 – 4: 80 – 85%
5 – 6: 85 – 90%

Conditioning:

AMRAP 4
32 Kettlebell Swings (32/24) (Fx: 24/16)
32 Air Squats
64 Double Unders

– Rest 1:00 –

AMRAP 4
16 Kettlebell Swings (32/24) (Fx: 24/16)
16 Air Squats
32 Double Unders

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Strength:

Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box

Conditioning:

“Foundations Day 3”
21 – 15 – 9
Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
Front Squat (95/65) (Fx: 75/55) (Rx+: 115/80)

Run 200m After Each Round

Finisher:

3 Rounds
20 Banded Biceps Curls
20 Banded Triceps Extensions

Strength:

20:00 to Establish:
2RM Deadlift

Conditioning:

6 Rounds
10 Toes to Bar (Fx: 7 T2B)
10 Each Arm Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+:70/50)

7-Fit will be combined at 9 AM and 10 AM.

Conditioning:

E3MOM 36 (3 rounds)
1: AMRAP Ski Erg Calories
2: 400m Run
3: AMRAP
10 Box Jumps (24/20)
5 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 400m Run