Strength
Every 1:30, 5 Rounds
1) 3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)
2) 3-5 Wall Walks (FX: 1-2) (RX+: 30-50′ Handstand Walk)

Alternatives:
– 5 Chest to Bar Pull-Ups, 5 Pull-Ups, 5 Banded Pull-Ups, 10 Ring Rows
– 5 Partial Wall Walks, 5 Pike Wall Walks, 5-10 Inchworm Push-Ups

Conditioning
AMRAP 10
200m Run
5-10-15-20, etc Burpee Toes to Bar (FX: Burpee Knee Raise)

Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Box Step Ups (24/20)
2) 12/12 Single Dumbbell Row

Conditioning
EMOM 12
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2-3)
AMRAP
12 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)
20 Sit-Ups
4) Rest

Seventh Heaven Comp WOD at 7:15 AM!

Squad WOD
AMRAP 24 w/ Partner – Split Reps Any Way
60/45 Calorie Row (FX: 40/30)
30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
30 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
30 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 1:30, 4 Rounds
1) 6 Strict Chin-Ups w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
2) 6 Strict Ring Dips w/ 3s Eccentric (FX: Banded) (RX+: Weighted)
3) 15 Hollow Rocks (RX+: Weighted)

Conditioning
AMRAP 12
400m Run (FX: 300m)
15 Burpee Pull-Ups (FX: 10)
75 Double Unders (FX: 50)
*RX Min: 2 rounds

Strength
Every 3:00, 5 Sets
3 Deadlifts (80-85%)

Conditioning
For Time:
40/30 Calorie Bike (FX: 30/22) (RX+: 55/40) (2:00 Cap)
40/30 Calorie Row (FX: 30/22) (RX+: 55/40)
*6:00 Cap