Sign up for Core-Flex at 5:45 PM tonight!

Conditioning
AMRAP 24 w/ Partner – Split Reps Any Way
50 Calorie Row
50 Single Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20) (RX+: Double)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
50 Bar Facing Burpees
50 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)

Cooldown
For Quality – :45 on/:15 off
1) Pigeon Pose (Side A)
2) Pigeon Pose (Side B)
3) Supine Spinal Twist (Side A)
4) Supine Spinal Twist (Side B)
5) Frog Pose
6) Saddle Pose
7) Straddle Pose

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

Conditioning
2 Rounds of 1:00 on/0:10 off
1) 27/20 Calorie Bike (FX: 20/15) (RX+: 34/25)
2) AMRAP Wall Balls (20/14)
3) Rest
4) Rest
5) Rest
*Score is total Wall Balls
*RX/RX+ Min: 30 Reps

Strength
Every 1:30, 4 Rounds
1) 6 Strict Press
2) 6 Strict Chin-Ups (FX: Banded) (RX+: Weighted)

Strict Press Weights
1-2) 65-70%
3-4) 70-75%

Conditioning
AMRAP 15
50 Double Unders (FX: 35)
15 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
15 Pull-Ups (FX: 10) (RX+: 20)
*RX/RX+ Min: 5 rounds

Power Yoga this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 10 Hip Thrusts (45-55% of 1RM Back Squat)
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
32 Sit-Ups

Squad WOD

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Bike (FX: 30/22)
40 Back Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 60)
100m Team Run

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Ski (FX: 30/22)
40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)
100m Team Run
*Score is total reps