Conditioning
In 25:00
1 Mile Run (FX: 1200m)
into…
AMRAP
15 Calorie Row
15 Pull-Ups (FX: 10)
45 Double Unders (FX: 30 OR Single Unders)
*RX/RX+ Min: 4 Rounds

Cooldown
1:00/1:00 Lat Stretch w/ Rig
1:00/1:00 Calf Stretch w/ Rig
1:00-2:00 Saddle Pose

Strength
In 9:00
Build to Heavy Power Clean Triple
*Touch and Go

“The Chief”
5 Rounds of 3:00 on/1:00 off
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
*Compare to 6/3/2024

Strength
Every 2:30, 6 Sets
Hang Power Snatch
1-3) 3 @60-65%
4-6) 2 @65-70%
*Hold onto bar b/t reps

Conditioning
AMRAP 12
20 Single Dumbbell Hang Snatch
20 Box Jumps (24/20)
20 Single Dumbbell Overhead Walking Lunge
20 Sit-Ups
*Weights: (50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)

Strength
Every 3:30, 4 Sets
Front Squats
1-2) 6 @75%
3) 4 @80%
4) 4 @85%

Superset Accessory (2+ out of 4)
10 Prone PVC Press
*Hold onto bar b/t reps

Conditioning
For Time:
800m Run
16 Bar Muscle-Ups (FX: 8 OR Chest to Bar Pull-Ups) (RX+: 20 OR Ring)
400m Run
8 Bar Muscle-Ups (FX: 4 OR Chest to Bar Pull-Ups) (RX+: 10 OR Ring)
*14:00 Cap
*Rain Sub: 1000/800m Row, 500/400m Row

Strength
EMOM 8
1) 10 Dumbbell Press
2) 4-6 Strict Pull-Ups (FX: 8 Seated Barbell Pull-Ups) (RX+: Weighted)

Conditioning
3 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
4) AMRAP Burpee Pull-Ups (FX: Burpee Jumping Pull-Ups)
5) Rest
*RX/RX+ Min: 25 Burpee Pull-Ups