Conditioning
4 Rounds of :45 on, :15 off
1) 14/11 Calorie Bike
2) 14/11 Calorie Row
3) AMRAP Wall Balls (20/14) (FX: 14/10)
4) Rest
5) 14/11 Calorie Ski
6) 14/11 Calorie Row
7) AMRAP Toes to Bar (FX: Hanging Leg Raises)
8) Rest
*Calories: (FX: 12/9), (RX+: 16/12)
*Score: Total Wall Balls and Toes to Bar

Strength
Every 1:30, 4 Rounds
1) 4-6 Sandbag Over the Shoulder
2) 100′ Forward Sled Pull
3) 150′ Double Kettlebell Farmer’s Carry

Conditioning
AMRAP 12 w/ Partner – Alternate Movements
12 Russian Kettlebell Swings
12 Goblet Lunges
48 Double Unders (FX: 36 OR Singles)
*KB: (24/16) (FX: 16/12) (RX: 32/24)

Conditioning
AMRAP 24
250/200m Row
12 Handstand Push-Ups (FX: 1 Abmat OR 8) (RX+: Strict OR 3″/2″ Deficit)
200m Run
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*RX/RX+ Min: 4 Rounds

Cooldown
1:00 on, :10 off
1) Wrist Stretching on Floor
2) Downward Dog to Seal Pose
3) Bar Hang w/ Feet on Floor
4) Calf Stretch w/ Rig
5) Calf Stretch w/ Rig

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Strength
Every 2:30, 5 Rounds
3 High Hang Power Clean
1-2) 60-65%
3-4) 65-70%
5) 70-75%
*Hold onto bar b/t reps

Conditioning
5 Rounds for Time:
5 Deadlifts (225/155) (FX: 155/105) (RX+: 315/225)
10 Box Jumps (24/20)
20 Wall Balls (20/14)
*12:00 Cap

Strength
In 15:00,
Establish 5RM Push Press
*Reset b/t reps

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-3)
AMRAP
40 Double Unders (FX: 25 OR Singles)
10 Shoulder to Overhead (95/65) (FX: 75/55)

4) Rest
*RX/RX+ Min: 4 Rounds