Strength
Every 3:00, 4 Sets
Deadlifts
1) 10 @50%
2) 8 @60%
3) 6 @65%
4) 4 @70%
*Touch and Go

Conditioning
4 Rounds of 2:00 on, 2:00 off
250/200m Row (FX: 200/150m)
150′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
*Score: Total Hang Power Cleans
*RX/RX+ Min: 35 Reps

Strength
Every 1:30, 3 Rounds
1) 10 Dumbbell Press
2) 10 Strict Pull-Ups (FX: Banded/Seated Barbell) (RX+: Weighted)
3) 10 Dumbbell Bench Press
4) 10 Ring Rows

Conditioning
AMRAP 12 – Team of 4-5
Max Calorie Bike
*Switch every :15
*Score: Total Calories

Join us at 10 AM for our first Endurance Class with Coach Mary-Ann!

Squad WOD
AMRAP 24 w/ Partner – Split Reps Any Way
200m Team Run
2 Rope Climbs (RX+: 50/50 Legless Rope Climbs)
20 Front Squats
200m Team Run
4 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)
40 Power Cleans
*Barbell: (135/95) (FX: 95/65) (RX+: 185/125)
*RX/RX+ Min: 2 Rounds

Strength
Every 2:00, 6 Sets
2 Split Jerk (50, 60, 65, 70, 75, 80%)

Conditioning
3 Rounds for Time:
21 Calorie Row (FX: 15)
15 Handstand Push-Ups (FX: 1 Abmat) (RX+: 3″/2″ Deficit OR Strict)
90 Double Unders (FX: 60 OR Single Unders)
*18:00 Cap

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Suitcase Lunge
2) 100′ Sandbag Bear Hug Carry
3) 10 GHD Hip Extensions (FX: 15 Banded Goodmorning) (RX+: Weighted)

Conditioning
AMRAP 9
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Wall Balls (20/14) (FX: 14/10) (11’/10′)
15 Med Ball Sit-Ups (20/14) (FX: 14/10)