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)

Conditioning
Every 10:00, 3 Rounds
800m Run
into…
AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Continue AMRAP from where you left off
*FX: 600m Run, Jumping Pull-Ups, Push-Ups on Knees
*RX+: 15 Rounds

Cooldown
1:00/1:00 Pec Stretch w/ Rig
1:00/1:00 Single Leg Forward Fold
1:00 Saddle Pose

Strength
Every 1:30, 3 Rounds
1) 10 Bent Over Row + 5 Deadlifts (<30% of 1RM Deadlift)

2) Core/Glute Warm-Up:
– 20 Deadbugs
– :20/:20 Side Plank
– 10 Seal Pose Press-Up

Conditioning
5 Rounds for Time:
15 Calorie Row
12 Bar Facing Burpees
9 Deadlifts (225/155) (FX: 155/105) (RX+: 275/185)
50 Double Unders (FX: 35 OR Single Unders)
*22:00 Cap

Strength
Every 2:00, 8 Sets
2 Squat Snatch
1-4) 60, 65, 70, 75%
5-8) ↑ to heavy double

Conditioning
For Time:
2 Rounds of
15 Toes to Bar (FX: 10 OR Hanging Leg Raises)
15 Power Snatch (75/55) (FX: 55/35)
into…
2 Rounds of
15 Box Jumps (24/20)
15 Overhead Squats (75/55) (FX: 55/35)
*10:00 Cap
*RX+: Sub 7:30

Conditioning
Every 2:00, 4 Rounds
1) 200m Run + AMRAP Calorie Ski
2) Rest
3) 200m Run + AMRAP Calorie Bike
4) Rest
*Rain Option: 250/200m Row
*Score: Total Calories

Cooldown
:30/:30 Calf Stretch w/ Rig
1:00 Straddle Pose w/ Rig
1:00 Saddle Pose
1:00 Frog Pose