Strength/Conditioning
EMOM 30
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)
2) 50 Double Unders (FX: 40) (RX+: 60)
3) 10 Burpees Over Bar (FX: 8) (RX+: 12)
4) 1 Deadlift + 1 Power Clean + 1 Hang Squat Clean (↑, start at 50-60% of 1RM CJ)
5) Rest
*Hold onto bar between reps
*Score is heaviest complex successfully lifted

Optional Finisher
:30/:30 Calf Stretch w/ Rig
:30/:30 Pigeon Pose
:30-1:00 Cat Cows

Take care of your mobility with Power Yoga at 8 AM today!

Strength
Every 2:30, 5 Sets
4 50X-Tempo Bench Press (60-70%)
*5s down

Superset Accessory (3+ out of 5)
10 Prone Swimmers

Conditioning
AMRAP 15
400m Run (FX: 300m)
25 Push-Ups (FX: 15)
75 Double Unders (FX: 50)

SEVENTH HEAVEN!
Join us for Comp WOD today at 7:15 AM!

Strength
AMRAP 24 – w/ Partner, Split Reps in Any Way
40 Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Pull-Ups (FX: 30)
40 Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)
40 Toes to Bar (FX: 30)
*Every 4:00, starting at 0:00, 24/18 Calorie Bike/Ski (FX: 20/15)

Strength
Every 2:00. 3 Rounds
1) 8/8 Back Rack Reverse Lunge (35-45% of 1RM Back Squat)
2) 100′ Backwards Sled Pull

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
20 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
20 Wall Balls (20/14)
*17:00 Cap

Strength
EMOM 10
1) 4-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing)
2) 1-2 50/50 Legless Rope Climbs (FX: Legged OR J-Hook Practice) (RX+: Legless)

Conditioning
EMOM 18
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-4)
AMRAP
40 Double Unders
10 Push Press (95/65) (FX: 75/55)

5-6) Rest