Conditioning
AMRAP 30
200m Run
9 Bar Muscle-Ups (FX: 6 BMU OR 9 Chest to Bar Pull-Ups) (RX+: Ring)
200m Run
15 Power Snatch (75/55) (RX: 55/35)
200m Run
21 Wall Balls (20/14) (FX: 15)

Come in this evening for the Bar Muscle-Up Clinic at 5:45 PM!

Strength
Every 2:00, 3 Rounds
1) 16 Double Dumbbell Box Step Ups (24/20)
2) 100′ Backwards Sled Pull
3) 1:00 Plank (Optional Weighted)

Conditioning
5 Rounds on :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is total Calorie Bike

Strength
Every 2:00, 9 Sets
Squat Clean
1-4) 2 @ 60, 65, 70, 75%
5-9) 1 @ (↑)
*Reset b/t reps

Conditioning
AMRAP 8
16 Burpees Over Bar
4 Hang Squat Cleans
4 Power Cleans
4 Front Squats
*(135/95) (FX: 95/65) (RX+: 155/105, Unbroken)
*RX/RX+ Min: 3 rounds

Strength
Every 2:00, 6 Sets
3 Push Press
1-3) 60-65% of 1RM CJ
4-6) 65-70%
*Reset b/t reps

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
20 Toes to Bar (FX: 15)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
*14:00 Cap

Get flexy at Power Yoga with Sarah this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 12-15 Dumbbell Bench Press
2) 12-15 Inverted Row
3) 5+5+5 Prone IYTs

Conditioning
AMRAP 10
100m Run
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
100m Run
20 Hand Release Push-Ups (FX: Push-Ups)