Conditioning
3 Rounds of 1:00 on/:10 off
1) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)
2) 15/11 Calorie Bike (FX: 11/8) (RX+: 17/13)
3) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)
4) 15/11 Calorie Ski (FX: 11/8) (RX+: 17/13
5) AMRAP Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
6-8) Rest

Cooldown
:40 on/:10 off
1) Lizard Pose (Side A)
2) Lizard Pose (Side B)
3) Single Leg Forward Fold (Side A)
4) Single Leg Forward Fold (Side B)
5) Pigeon Pose (Side A)
6) Pigeon Pose (Side B)
7) Seal Pose

Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlift
1-2) 70-75%
3-5) 75-80%

Conditioning
AMRAP 9
18 Toes to Bar (FX: 12)
9/9 Single Dumbbell Hang Snatch
*(50/35) (FX: 35/20) (RX+: KB 24/16)
*RX/RX+ Min: 3 Rounds

Work on your Rope Climbs at the Skills Clinic tonight at 5:45 PM!

Strength
Every 3:00, 5 Sets
5 Bench Press
1-2) 70-75%
3-5) 75-80%

Superset Accessory (3+ out of 4)
10 Prone PVC Press

Conditioning
AMRAP 15
400m Run (FX: 300m)
20 Burpee Box Jump Overs (24/20) (FX: 15)
*RX Min: 3 Rounds

Strength
Every 2:00, 6 Sets
1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk (↑, start at 60-65% of 1RM CJ)

Conditioning
For Time:
30 Hang Power Clean (155/105) (FX: 115/80)
15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)
30 Shoulder to Overhead (155/105) (FX: 115/80)
15 2″/1″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+: Strict w/ No Deficit)
*14:00 Cap

Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squat
1-2) 70-75%
3-5) 75-80%

Conditioning
For Time:
500/400m Row (FX: 400/300m)
150 Double Unders (FX: 100)
50 Wall Balls (FX: 35) (RX+: Unbroken)
*9:00 Cap