Strength
Every 3:00, 5 Sets
1 Pause Back Squat + 3 Back Squat (70-75%)

Conditioning
2 Rounds of 1:00 on/0:10 off
1) 27/20 Calorie Bike (FX: 20/15) (RX+: 34/25)
2) AMRAP Wall Balls (20/14)
3) Rest
4) Rest
5) Rest
*Score is total Wall Balls
*RX/RX+ Min: 30 Reps

Strength
Every 1:30, 4 Rounds
1) 6 Strict Press
2) 6 Strict Chin-Ups (FX: Banded) (RX+: Weighted)

Strict Press Weights
1-2) 65-70%
3-4) 70-75%

Conditioning
AMRAP 15
50 Double Unders (FX: 35)
15 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)
15 Pull-Ups (FX: 10) (RX+: 20)
*RX/RX+ Min: 5 rounds

Power Yoga this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 100′ Forward Sled Pull
2) 10 Hip Thrusts (45-55% of 1RM Back Squat)
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
32 Sit-Ups

Squad WOD

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Bike (FX: 30/22)
40 Back Rack Reverse Lunge (95/65) (FX: 75/55) (RX+: 60)
100m Team Run

Rest 6:00

AMRAP 12 w/ Partner – Split Reps Any Way
40/30 Calorie Ski (FX: 30/22)
40 Dumbbell Bench Press (50/35) (FX: 35/20) (RX+: 60)
100m Team Run
*Score is total reps

Strength
Every 2:00, 6 Sets
3 30X-Tempo Overhead Squat (60-70% 1RM Snatch)
*30X-Tempo – 3s down

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
60 Double Unders (FX: 45)
12 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80)
4 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*15:00 Cap