Strength
Every 2:00, 6 Sets
1-3) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Muscle Snatch + 1 Power Snatch (40-50%)
4-6) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch + 1 Power Snatch (50-60%)
*Reset between High Hang and Full Snatch

Conditioning
EMOM 15
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)

3-4)
AMRAP
10 Burpees Over Dumbbell
10 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
10 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)

5) Rest

Squad WOD
For Time w/ Partner – Split Reps Any Way
100 Calorie Row (FX: 80)
80 Wall Balls (20/14) (FX: 60)
60 Toes to Bar (FX: 40)
40 Clean and Jerks (135/125) (FX: 95/65) (RX+: 185/125)
60 Toes to Bar (FX: 40)
80 Wall Balls (20/14) (FX: 60)
100 Calorie Row (FX: 80)
*32:00 Cap

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Bench Press (50-60%)
2) 6-8 Tempo Underhand Ring Rows
3) 15 Banded Face Pulls
*3s down for all tempos

Conditioning
AMRAP 10
5-10-15-20, etc.
Hand Release Push-Ups (FX: Push-Ups)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*Every 2:00, starting at 0:00, 5 50′ Shuttle Runs

Strength
Every 3:00, 5 Sets
1-2) 5 31X-Tempo Front Squat (60-65%)
3-4) 5 30X-Tempo Front Squat (65-70%)
5) 5 Front Squat (70-75%)
*31X-Tempo: 3s down, 1s pause in squat
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
20 Tibialis Raises

Conditioning
10 Rounds for Time:
5 Burpees Over Bar
1 Squat Clean (195/135) (FX: 145/100) (RX+: 235/160)
*8:00 Cap

Come to the Skills Clinic tonight at 5:45 PM to get better at Ring Muscle-Ups!

Strength
EMOM 10
1) 20-40′ Handstand Walk (FX: 2-4 Wall Walks OR Handstand Development)
2) 3 Weighted/Strict Pull-Ups (↑) (FX: 2-4 Strict Pull-Up Negatives)

Conditioning
EMOM 18
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 60 Double Unders (FX: 45) (RX+: 75)
2) 10 Double Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 15)
4) 1 Rope Climb + AMRAP Chest to Bar Pull-Ups (FX: Pull-Ups)
5-6) Rest