Strength
Every 1:30, 4 Rounds
1) 10 Banded/Strict Ring Dips
2) 10/10 Single Dumbbell Row
3) :30/:30 Side Plank

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Burpees to 12″ Target (FX: 6″)
3) Rest
4) Rest
*RX/RX+ Min: 30 Reps

Work on your mobility and core strength at Core-Flex tonight at 5:45 PM!

Strength
Every 2:30, 6 Sets
1-3) 2 High Hang Squat Clean + 1 Split Jerk (70-75%)
4-6) 2 Hang Squat Clean + 1 Split Jerk (75-80%)
*Hold onto bar b/t reps

Conditioning
For Time:
40 Shoulder to Overhead
30 Hang Power Clean
20 Front Rack Lunges
10 EKO Complex
*(RX: 115/80) (FX: 75/55) (RX+: 135/95)
*EKO Complex: 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges
*10:00 Cap

Conditioning
Every 2:00, 2 Rounds
1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)
2) 28/21 Calorie Bike (FX: 21/16) (RX+: 32/24)
3) 24/18 Calorie Ski (FX: 18/14) (RX+: 28/21)
4-5)
AMRAP
50 Double Unders + 4 Bar Muscle-Ups
*FX: 35 Double Unders, 2 Bar OR 6 Chest to Bar Pull-Ups
*RX+: 6 Bar OR 4 Ring Muscle-Ups

6) Rest
*RX/RX+ Min: 5 rounds

Optional Accessory
2-3 Rounds for Quality
10/10 Elbow Supported Dumbbell External Rotation
10/10 Side Lying Shoulder Flexion

Strength
In 15:00
Establish 5RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization

Conditioning
AMRAP 8
24 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)
8 Power Cleans (185/125) (FX: 135/95) (RX+: 205/145)
*RX/RX+ Min: 3 rounds

Join us for Power Yoga at 8 AM!

Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Up
2) 10 Underhand Bent Over Row
3) 20 Underhand Banded Pullaparts

Conditioning
2 Rounds for Time:
400m Run (FX: 300m)
20 Burpee Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)
*12:00 Cap