Strength
In 15:00
Establish 3RM Back Squat

Conditioning
AMRAP 8
8 Power Cleans (185/125) (FX: 135/95)
16 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Pistols)

Gymnastics Development
For Time:
30 Bar Muscle-Ups (RX+: Ring Muscle-Up)
*12:00 Cap

FX:
EMOM 12
1) 8 Strict Pull-Ups (Banded/Weighted)
2) 8 Strict Ring Dips (Banded/Weighted)
3) 15 Hollow Rocks (Optional Weighted)

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-4)
AMRAP
10 Hand Release Push-Ups (FX: Push-Ups)
40 Double Unders (FX: 25)

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Strength
Every 1:30, 4 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 100′ Double Kettlebell Farmer’s Carry
3) 2-4 Sandbag Over the Shoulder

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
10/10 Single Dumbbell Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
10/10 Single Dumbbell Shoulder Overhead (50/35) (FX: 35/20) (RX+: 70/50)

Squad WOD
AMRAP 30 w/ Partner – Split Reps Any Way
30 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar)
30 Synchro Sit-Ups (FX: 20)
30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
30 Burpees Over Bar (FX: 20)
30 Synchro Sit-Ups (FX: 20)
*Every 6:00, starting at 0:00, complete 300m Team Run (FX: 200m)

Conditioning
3 Rounds of 1:00 on/:10 off
1) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)
2) 15/11 Calorie Bike (FX: 11/8) (RX+: 17/13)
3) 15/11 Calorie Row (FX: 11/8) (RX+: 17/13)
4) 15/11 Calorie Ski (FX: 11/8) (RX+: 17/13
5) AMRAP Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
6-8) Rest

Cooldown
:40 on/:10 off
1) Lizard Pose (Side A)
2) Lizard Pose (Side B)
3) Single Leg Forward Fold (Side A)
4) Single Leg Forward Fold (Side B)
5) Pigeon Pose (Side A)
6) Pigeon Pose (Side B)
7) Seal Pose