Work on your rope climbing at the Skills Clinic tonight at 5:45 PM!

Strength/Conditioning
3 Rounds for Time:
800m Run (FX: 600m)
into…
5 Rounds of (FX: 4)
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
*RX+: 25 Pull-Ups, 50 Push-Ups, 75 Air Squats
*40:00 Cap

Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose

Strength
EMOM 12
1) 5-10 Strict Handstand Push-Ups (FX: 10 Abmat/Box) (RX+: Deficit)
2) 10-15 Ring Row (RX+: Feet Elevated)
3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted)

Conditioning
EMOM 12
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) 60 Double Unders (FX: 48) (RX+: 72)
3) AMRAP Calorie Ski
4) Rest
*Score is total Calorie Ski

Strength
In 20:00
Establish 1RM Front Squat

FX:
3RM Front Squat

Conditioning
5 Rounds for Time:
200m Run
5-4-3-2-1 Cleans (205/145) (FX: 155/105) (RX+: 245/165)
*10:00 Cap

Join Sarah for Power Yoga this morning at 8 AM!

Strength
EMOM 16
1) 10 Ring Rows
2) 10 Dumbbell Press
3) 10 Barbell Curls
4) 20 Banded Pullaparts

Conditioning
5 Rounds of :30 on/:10 off
1) AMRAP Calorie Row
2) Rest
3) AMRAP Calorie Bike
4) Rest
*Score is total Calories

Squad WOD
In 30:00 w/ Partner
1600m Team Run (FX: 1200m Team Run)
into…
AMRAP – Split Reps Any Way
50 Calorie Row
50 Wall Balls (20/14)
50 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
50 Box Jumps (24/20)