Strength
Every 2:00, 4 Rounds
1) 3 30X-Tempo Bench Press + 3 Bench Press (65-70%)
2) 3 X03-Tempo Strict Pull-Up + 3 Strict Pull-Up (FX: Banded) (RX+: Weighted)
*3s eccentric/down for the first 3 reps

Conditioning
3 Rounds for Time:
300/250m Row (FX: 250/200m)
50 Crossover Single Unders (FX: Double Unders OR 30)
10 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
*12:00 Cap

Squad WOD

AMRAP 12 – w/ Partner, Split Reps Any Way
40/30 Calorie Bike (FX: 30/20)
40 Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
30 Synchro Wall Balls (20/14) (FX: 20)

Rest 5:00

AMRAP 12 – w/ Partner, Split Reps Any Way
40/30 Calorie Ski (FX: 30/20)
40 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
30 Synchro Sit-Ups (FX: 20)
*Score is total reps

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Strength
Every 1:30, 3 Rounds
1) 100’/100′ Single Kettlebell Farmer’s Carry
2) 10/10 Side Plank Hip Touch w/ Pause at Top
3) 10/10 Single Dumbbell Row

Conditioning
AMRAP 16
400m Run
16 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)

Strength
Every 2:30, 6 Sets
3-Position Squat Snatch
1-2) 60-65%
3-4) 65-70%
5-6) 70-75%
*Floor, Hang, High Hang
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
50 Double Unders (FX: 35)
10 Power Snatch
50 Double Unders (FX: 35)
10 Overhead Squat
*(RX: 95/65) (FX: 75/55) (RX+: 115/80)
*10:00 Cap

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The store will be live until October 9th. Order your gear before it’s too late!!

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Conditioning
AMRAP 30
100m Run
6 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Strict Pull-Ups/Chin-Ups)
12 Hand Release Push-Ups (FX: Push-Ups)
15 Sit-Ups
*RX/RX+ Min: 10 Rounds

Cooldown
200m Walk
:30/:30 Pec Stretch w/ Rig
:30/:30 Lat Stretch w/ Rig
:30 Downdog to Seal Pose
:30/:30 Neck Stretch