Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Row w/ 3s Pause at Top
2) 10/10 Elbow Supported Dumbbell External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
2 Rounds of 1:00 on/:10 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP Burpees to 6″ Target
4) Rest
5) Rest
*Score is total Burpees

Build up your mobility and core strength at Core-Flex at 5:45 PM tonight!

Strength
Every 2:30, 6 Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk (↑, start at 50-55% of 1RM CJ)
*Reset b/t each rep

Conditioning
In 10:00
275/225m Ski (FX: 225/175m) (RX+: 325/275m) (1:00 Cap)
into…
AMRAP
3 Wall Walks (FX: 2) (RX+: Wall Walks into Wall Facing Strict Handstand Push-Up)
15 Sit-Ups
12 Overhead Lunges (95/65) (FX: 75/55) (RX+: 115/80)
45 Double Unders (FX: 30)

Strength
Every 2:30, 6 Sets
1-3) 2 30X-Tempo Back Squat + 2 Back Squat (65-70%)
4-6) 4 Back Squat (70-75%)

Superset Accessory (3+ out of 6)
:20-:30/:20-:30 PVC Front Rack Stretch

Conditioning
Every 2:00, 3 Rounds
1) 300/250m Row (FX: 250/200m)
2) 25 Wall Balls (20/14) + 10 Power Cleans
*RX: (135/95), (165/115), (AMRAP 185/125)
*RX+: (135/95), (185/125), (AMRAP 225/155)
*FX: (95/65), (135/95), (AMRAP 155/105)

Strength
EMOM 14
1) 16/12 Calorie Row (FX: 12/9)
2) 1-3 Strict Handstand Push-Ups (FX: 4-8 Abmat/Pike Option) (RX+: 4-8)

Conditioning
5 Rounds for Time:
36 Crossover Single Unders (FX: 24)
3 Bar Muscle-Ups (FX: 1 OR 5 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

into…

3 Rounds for Time:
60 Double Unders (FX: 40)
5 Bar Muscle-Ups (FX: 3 OR 7 Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*13:00 Cap

Strength
Every 3:00, 4 Sets
3 31X-Tempo Bench Press + 3 Bench Press (60-70% of 1RM Bench Press)
+
25 Underhand Banded Pullaparts
*31X – 3s down, 1s pause at chest

Conditioning
4 Rounds of :30 on/:30 off
1) AMRAP Calorie Ski
2) AMRAP Hand Release Push-Ups (FX: Push-Ups)
3) AMRAP Calorie Bike
4) AMRAP Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)