Strength
Every 2:30, 3 Rounds
1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)
2) 8/8 Single Leg Hip Thrust w/ 2s Pause at Top

Conditioning
3 Rounds of :40 on, :20 off
AMRAP
1) Calorie Ski
2) Burpees
3) Calorie Row
4) Shuttle Runs
5) Calorie Bike
*Score: Total Reps

Strength
Every 2:30, 5 Sets
1 High Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Conditioning
3 Rounds for Time:
12 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
12 Box Jump Overs (24/20)
24 Sit-Ups
*15:00 Cap

Strength
EMOM 10
3-4 Bar Muscle-Ups
– FX: 1-2 OR Pull-Ups/Chest to Bar Pull-Ups
– RX+: Ring Muscle-Ups

Scaled:
1) 6 Banded Strict Pull-Ups
2) 12 Bench/Box Dips

Conditioning
AMRAP 18
500/400m Row (FX: 400/300m)
50 Double Unders (FX: 35 OR Single Unders)
400m Run (FX: 300m)
50 Double Unders (FX: 35 OR Single Unders)
*RX+: 3 Rounds

Strength
Every 3:00, 5 Sets
Front Squat
1-2) 8 @55, 60%
3-5) 6 @65, 70, 75%

Superset Accessory (3+ out of 5)
15 Banded Face Pulls

Conditioning
For Time:
40/30 Calorie Bike (FX: 30/25) (RX+: 50/35) (2:00 Cap)
120′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20)
*6:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Hang Power Clean (↑, start at 50-60% of 1RM CJ)
5-8) 1 Hang Power Clean (↑)
*Hold onto bar b/t reps

Conditioning
For Time:
15 Lateral Burpees Over Bar
15 Hang Power Cleans (135/95) (FX: 95/65)
15 Lateral Burpees Over Bar
12 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
15 Lateral Burpees Over Bar
9 Deadlifts (275/185) (FX: 185/125) (RX+: 315/225)
*10:00 Cap