Strength
Every 1:30, 4 Rounds
1) 8-10 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing OR Deficit)
2) 10 Bent Over Row
Conditioning
AMRAP 15
40 Double Unders (FX: 20 OR Single Unders)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20)
10 Lateral Burpees Over Dumbbell
20 Sit-Ups
*RX Min: 3 Rounds
Squad WOD
For Time w/ Partner – Split Reps Any Way
800m Team Run
30 Power Clean (135/95)
1000/800m Row
30 Bar Muscle-Ups
1000/800m Row
30 Power Clean (135/95)
800m Team Run
*30:00 Cap
*Barbell: (FX: 95/65), (RX+: 185/125)
*Bar Muscle-Ups: (FX: Chest to Bar Pull-Ups), (RX+: Ring Muscle-Ups)
*Run/Row: (FX: 600m Team Run, 800/600m Row)
Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups (24/20)
2) 12 Hip Thrust w/ Pause at Top
3) :45-1:00 Plank (High/Weighted)
Conditioning
AMRAP 10
5-10-15-20, etc.
Box Jump Overs (24/20)
Wall Balls (20/14)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: Complete round of 20
Strength
Every 3:00, 6 Sets
1-3) 3-Position Power Snatch (55, 60, 65% of 1RM Snatch)
4-6) 3 Power Snatch (70, 75, 80%)
*3-Positions – Floor, Hang, High Hang; hold onto the bar b/t reps
*Reset b/t reps during sets 4-6
Conditioning
For Time:
150 Double Unders (FX: 100 OR Single Unders)
10 Snatch (165/115) (FX: 115/80) (RX+: 185/125)
*8:00 Cap
Strength
In 20:00
Buld to 6RM Front Squat
Conditioning
AMRAP 10
5 Pull-Ups
10 Push-Ups
15 Air Squats
*FX: Jumping Pull-Ups, Push-Ups on Knees
*RX+: 10 Rounds
