Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner!

Strength
Every 2:30, 5 Sets
3 Squat Snatch
1-2) 65-70%
3-4) 70-75%
5) 75-80%
*Reset b/t reps

Conditioning
For Time:
3 Rounds:
3 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
into…
3 Rounds:
12 Burpees Over Bar
9 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*12:00 Cap

Have any aches or pains?
We will have physical therapists from Rehab To Perform at CFR7 from 5 – 6:30 PM tonight doing complementary evaluations and treatment for athletes! Come by and get some advice!

Conditioning
AMRAP 24
200m Run
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
16/12 Calorie Row
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
*RX/RX+ Min: 5 Rounds

Cooldown
:45 on/:15 off
1-2) Banded Lat Stretch (:45 each side)
3-4) Banded Crossbody Shoulder Stretch
5-6) Pec Stretch w/ Rig

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

Conditioning
AMRAP 7
14 Wall Balls (20/14) (FX: 10) (RX+: Unbroken)
1 Power Clean (205/145) (FX: 165/115) (RX+: 225/155)
*RX/RX+ Min: 6 Rounds

Strength
Every 2:00, 3 Rounds
1) 8-10 31X-Tempo Dumbbell Bench Press
2) 8-10 X13-Tempo Ring Rows (RX+: Feet Elevated)
3) 15-20 V-Ups (FX: Tuck-Ups) (RX+: Weighted)
*Tempo – 3s down, 1s pause at the bottom of Bench/top of row

Conditioning
AMRAP 10
100m Run
10 Hand Release Push-Ups (FX: Push-Ups)
30 Crossover Single Unders (FX: 20 OR Double Unders)

Strength
In 12:00
Establish 3RM Strict Press

Conditioning
AMRAP 18 w/ Partner – Split Reps Any Way
500/400m Row (FX: 400/300m)
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit OR Strict)
30 Pull-Ups (FX: 20) (RX+: Chest to Bar Pull-Ups)