Strength
Every 2:00, 3 Rounds
1) 10/10 Single Kettlebell Front Rack Bulgarian Split Squat
2) 10/10 Staggered Stance Banded Goodmorning

Conditioning
For Time:
1000m Run (FX: 800m)
into…
21-15-9
Burpees Over Kettlebell
Goblet Reverse Lunge (24/16) (FX: 16/12)
*15:00 Cap

Strength
EMOM 16
1) 15 Dumbbell Bench Press
2) 15 Banded Tricep Pulldown
3) 15 Banded Strict Pull-Ups
4) 16-20 Alternating Dumbbell Bicep Curls

Conditioning
AMRAP 12 in Teams of 3 – Split Reps Any Way
Max Calorie Bike
*1 Partner Biking
*1 Partner in Plank (FX: Push-Up Plank)
*1 Partner Resting

Strength
Every 3:00, 5 Sets
1 Deadstop Deadlift + 3 Deadlift (70-75%)

Conditioning
2 Rounds for Time:
100 Double Unders (FX: 75) (RX+: 150)
50 Sit-Ups
25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*13:00 Cap

Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Snatch + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)
4-6) 2 High Hang Squat Snatch (70-75%)
*Hold onto bar b/t reps

Conditioning
AMRAP 12
200m Run
40′ Handstand Walk (FX: 4 Wall Walks OR 20′) (RX+: 20′ Unbroken)
*RX/RX+ Min: 4 rounds

Sign up for Core-Flex at 5:45 PM tonight!

Conditioning
AMRAP 24 w/ Partner – Split Reps Any Way
50 Calorie Row
50 Single Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20) (RX+: Double)
50 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
50 Bar Facing Burpees
50 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: Double)

Cooldown
For Quality – :45 on/:15 off
1) Pigeon Pose (Side A)
2) Pigeon Pose (Side B)
3) Supine Spinal Twist (Side A)
4) Supine Spinal Twist (Side B)
5) Frog Pose
6) Saddle Pose
7) Straddle Pose