Strength
Every 2:00, 3 Rounds
1) 50’/50′ Mixed Kettlebell Farmer’s Carry and Front Rack Carry
2) 10/10 Banded Row in Side Plank

Conditioning
AMRAP 18
250/200m Row (FX: 200/150m)
18 Box Jump (24/20)
18 Single Dumbbell Hang Clean
18 Single Dumbbell Front Rack Lunge
*(50/35) (FX: 35/20) (RX+: Kettlebell, 24/16)

Strength
Every 2:00, 6 Sets
2 Snatch Grip Push Press + 2 Overhead Squat
1-3) 65-70% 1RM Snatch
4-6) 70-75%

Conditioning
EMOM 10
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 20/15)

2-4)
AMRAP
30 Double Unders
5 Handstand Push-Ups (FX: 3) (RX+: Strict)
10 Overhead Squats (75/55) (FX: 55/35)

5) Rest

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Strength
Every 2:00, 4 Rounds
1) 8-10 Tempo Incline Seal Row
2) 6-8 Tempo Ring Dip (FX: Banded) (RX+: 8-10)
*3s down for both movements

Conditioning
For Time:
27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)
10 50′ Shuttle Runs (FX: 8) (RX+: 12)
30 Burpees to 6″ Target (FX: 24) (RX+: 36)
50 Sit-Ups (FX: 40) (RX+: 60)
*11:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Push Press + 1 Split Jerk (↑, start at 50-60% 1RM CJ)
5-8) 1 Power Clean + 1 Split Jerk (↑)

Conditioning
AMRAP 10
5 EKO Complex (95/65) (FX: 75/55) (RX+: 135/95)
15 Toes to Bar (FX: 10)
*Coach Elizabeth Complex (EKO): 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges

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

Superset Accessory (3+ out of 5)
10/10 Side Lying External Rotation

Conditioning
2 Rounds for Time:
500/400m Row (FX: 400/300m)
120 Double Unders (FX: 80) (RX+: 150)
20 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap