Strength
Every 2:00, 6 Sets
1-3) 2 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squat (↑)
4-6) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)
*30X-Tempo – 3s down

Conditioning
EMOM 12
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)
2-3)
AMRAP
15 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
15 Wall Balls (20/14) (FX: 10)
4) Rest

Strength
Every 3:00, 4 Sets
10 Deadlifts
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
10 Cossack Squats

Conditioning
2 Rounds for Time:
500/400m Row (FX: 400/300m)
800m Run (FX: 600m)
*14:00 Cap
*RX+: Sub 12:00

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Strength
Every 2:00, 6 Sets
1-3) 2 Push Jerk + 1 Split Jerk (70-75%)
4-6) 1 Push Jerk + 1 Split Jerk (75-80%)
*Reset b/t reps

Conditioning
5 Rounds for Time:
72 Double Unders (FX: 60)
12 Push Jerks (95/65) (FX: 75/55) (RX+: 135/95)
12 Toes to Bar (FX: 8)
*16:00 Cap

Strength
Every 3:00, 4 Sets
10 Back Squats
1-2) 50-55%
3-4) 55-60%

Superset Accessory (3+ out of 4 sets)
:20-:30 PVC Front Rack Stretch on Box

Conditioning
For Time:
21-15-9
Burpee Box Jump Overs (24/20)
Hang Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
*12:00 Cap

Strength
Every 3:00, 5 Sets
10 Dumbbell Bench Press w/ Pause at Chest +
3 Rope Climbs (FX: 2) (RX+: 2-3 50/50 Legless)

Conditioning
AMRAP 12
100m Run
10 Handstand Push-Ups (FX: 5) (RX+: Strict)
100m Run
20 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)
*RX and RX+ Min: 2 Rounds + 110