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)

Strength
Every 3:00, 5 Sets
3 Deadlifts
1-2) 75-80%
3-5) 80-85%

Conditioning
4 Rounds for Time:
15 Box Jump Overs (24/20)
12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
9 Burpees Over Kettlebell
*10:00 Cap

Strength
Every 2:00, 6 Sets
1 Squat Clean + 1 High Hang Squat Clean Thruster (↑, start at 40-50% of 1RM CJ)
*Hold onto bar b/t reps

Conditioning
For Time:
400m Run
21 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
400m Run
15 Thrusters (115/80) (FX: 95/65) (RX+: 135/95)
400m Run
9 Thrusters (135/95) (FX: 115/80) (RX+: 155/105)
*15:00 Cap

Get better at Double Unders and Toes-to-Bar at the Skills Clinic tonight at 5:45 PM!

Squad WOD
AMRAP 28 w/ Partner – Split Reps Any Way
30/20 Calorie Row
5 Rope Climbs (FX: 3)
60 Sit-Ups (FX: 40)
15 Bar Muscle-Ups (FX: 10 OR Chest to Bar Pull-Ups) (RX+: Ring)
120 Double Unders (FX: 80)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)

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