Strength
EMOM 12
1) 6-8 Strict Chin-Ups (FX: Banded/Barbell) (RX+: Weighted)
2) 1:00 AMRAP Push-Ups (FX: 10-15 Variation)
3) 20 Underhand Banded Pullaprts
*Push-Ups do NOT have to be unbroken

Conditioning
For Time:
300m Run
90-60-30 Double Unders (FX: 60-45-30 OR Single Unders)
45-30-15 Sit-Ups
*14:00 Cap

Squad WOD

2 Rounds of 3:00 on, 3:00 off w/ Partner – Split Reps Any Way
1)
40/30 Calorie Row (FX: 30/22)
AMRAP Hang Power Cleans (135/95) (FX: 95/65)

2)
40/30 Calorie Ski (FX: 30/22)
AMRAP Shoulder to Overhead (115/80) (FX: 85/60)

3)
40/30 Calorie Bike (FX: 30/22)
AMRAP Thrusters (95/65) (FX: 75/55)
*Score: Total Barbell Reps

Strength
Every 2:00, 3 Rounds
1) 8 Snatch Grip Romanian Deadlift (50-60% of 1RM Snatch)
2) 10 Supinated Inverted Row w/ Pause at Top
3) 12 3″ Front Foot Elevated Goblet Reverse Lunge

Conditioning
3 Rounds for Time:
12 Lateral Burpees Over Bar
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: Double Dumbbell Suitcase)
12 Deadlifts (205/145) (FX: 165/115) (RX+: 245/165)
*10:00 Cap

Conditioning
In 25:00
1 Mile Run (FX: 1200m)
into…
AMRAP
15 Calorie Row
15 Pull-Ups (FX: 10)
45 Double Unders (FX: 30 OR Single Unders)
*RX/RX+ Min: 4 Rounds

Cooldown
1:00/1:00 Lat Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig
1:00-2:00 Saddle Pose

Strength
In 9:00
Build to Heavy Power Clean Triple
*Touch and Go

“The Chief”
5 Rounds of 3:00 on/1:00 off
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
*Compare to 6/3/2024