Get better at Kipping/Butterfly Pull-Ups by attending the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Snatch + 1 Hang Power Snatch (↑, start at 50-60% 1RM Snatch)
4-8) 1 Hang Power Snatch (↑)
*Hold onto bar between reps

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 4/11/23

Post WOD Cooldown:
1:00-2:00 Seal Pose
1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch
1:00-2:00 Foam Roll Calves

Strength
Every 3:00, 5 Sets
3 30X-Tempo Front Squat + 2 Front Squat
1-2) 65-70%
3-4) 70-75%
5) No Tempo, 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
:15-:30 Reverse Plank Bridge

Conditioning
AMRAP 8
2-4-6-8-10….
Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
Ring Dips (FX: Hand Release Push-Ups)

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups (FX: 6-8 Abmat/Pike) (RX+: 6-8)
2) 3 Tall Box Jumps

Conditioning
AMRAP 12
15 Box Jump Overs (24/20)
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
9 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 6+3 Bar Muscle-Ups)

Work on your flexibility at the Power Yoga class at 8 AM today!

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (40%+ of 1RM Back Squat)
2) 50′ Forward Sled Pull + 50′ Backward Sled Pull
3) 15 Hollow Rocks + 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted Hollow Rocks)

Conditioning
AMRAP 10
200m Run
30 Sit-Ups
60 Crossover Single Unders (FX: 40 OR Double Unders)

Squad WOD

3 Rounds of 4:00 on/2:00 off – w/ Partner, Split Reps Any Way
1)
30-25-20
Bar Facing Burpees
Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Ski in Remaining Time

2)
30-25-20
Chest to Bar Pull-Ups (FX: Pull-Ups)
Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Bike in Remaining Time
*Score is total Calorie Ski + Bike