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)

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-4)
AMRAP
20 Hand Release Push-Ups (FX: 15 Push-Ups)
20 Sit-Ups
60 Double Unders (FX: 45)

5) Rest

Strength
Every 2:30, 6 Sets
1-3) 2 Power Snatch + 2 Overhead Squat (70-75%)
4-6) 2 Power Snatch + 1 Overhead Squat (75-80%)

Conditioning
For Time:
400m Run
30 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
400m Run
30 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*12:00 Cap

Core-Flex tonight at 5:45! Build up your core strength and mobility!

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Hip Thrust
2) 10/10 Front Foot Elevated Single Dumbbell Split Squat
3) :30-:45/:30-:45 Side Plank

Conditioning
5 Rounds for Time:
9 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
15 Box Jump Overs (24/20)
*12:00 Cap

Strength
Every 2:00, 6 Sets
3 Push Jerk
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%
*Touch and Go

Conditioning
AMRAP 15
300m Run
20 Pull-Ups (FX: 14)
10 Handstand Push-Ups (FX: 7) (RX+: Strict)
*RX and RX+ Minimum: 3 rounds