Squad WOD
For Time w/ Partner – Split Reps Any Way
100/75 Calorie Row (FX: 80/60)
100 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
100 Burpees Over Bar (FX: 80)
100 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
100/75 Calorie Row (FX: 80/60)
*34:00 Cap

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 55-60%
3-4) 60-65%

Superset Accessory (3+ out of 4 sets)
10/10 Lateral Box/Plate Step Ups

Conditioning
3 Rounds of 1:00 on/:10 off
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) 60 Double Unders (FX: 45) (RX+: 70)
2) AMRAP Calorie Ski
3) Rest
*Score is total Calories Skiied

Strength
Every 1:30, 4 Rounds
1) 10 Strict Press (60-65%)
2) 5 Weighted Strict Chin-Up (FX: Banded/Strict)

Conditioning
AMRAP 12
200m Run
40′ Handstand Walk (FX: 4 Wall Walks) (RX+: 20′ Unbroken Segments)
8 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)

Working on your Ring Muscle-Ups? Join us for a Skills Clinic tonight at 5:45 PM!

Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 55-60%
3-4) 60-65%

Superset Accessory (3+ out of 4 sets)
10 Prone Swimmers

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m)
20 Sit-Ups
10 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
*14:00 Cap

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups
*Compare to 6/5/23

Strength/Skill
Every 1:30, 8 Sets
3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)

Scaled:
1) 10-15 Feet Elevated Ring Rows w/ Pause at Top
2) 10-15 Deficit Push-Ups w/ Pause at Chest