Squad WOD
5 Rounds for Time w/ Partner – Split Reps Any Way
200m Team Run
20 Front Squat (115/80) (FX: 95/65) (RX+: 135/95)
20 Synchro Sit-Ups
20 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10 Bar Muscle-Ups)
*35:00 Cap

Strength
Every 1:30, 4 Rounds
1) 6 Deadstop Strict Press (65-75%)
2) 25 Underhand Banded Pullaparts

Conditioning
AMRAP 12
75 Double Unders (FX: 50)
25 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
250/200m Row (FX: 200/150m)

Strength
Every 2:30, 5 Sets
3 Deadstop Deadlifts
1-2) 60-65%
3-4) 65-70%
5) 70-75%

Conditioning
For Time:
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (2:00 Cap)
400m Run (FX: 300m)
16 Bar Facing Burpees (FX: 12) (RX+: 20)
*8:00 Cap

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Hero WOD “Blake”
4 Rounds for Time:
100′ Overhead Plate Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-Ups

Optional Finisher
1:00/1:00 Crossbody Banded Shoulder Stretch
1:00/1:00 Lacrosse Ball Mash Shoulders
1:00-2:00 Foam Roll Calves

Strength
Every 2:30, 6 Sets
1-3) 3 Hang Power Clean (70-75% of 1RM CJ)
4-6) 2 Hang Power Clean (75-80%)
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
200m Run
12 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
60 Double Unders (FX: 48)
*12:00 Cap