Strength
Every 3:00, 4 Sets
2 Deadstop Deadlift + 4 Deadlift
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
15 Straight Arm Banded Lat Pulldown

Conditioning
AMRAP 12
15 Burpees to 6″ Target
1 Rope Climbs (RX+: 50/50 Legless)
12 Chest to Bar Pull-Ups (FX: Pull-Ups)
1 Rope Climbs (RX+: 50/50 Legless)
9 Box Jumps (30/24) (FX: 24/20)
1 Rope Climbs (RX+: 50/50 Legless)
*RX+ Min: 2+28 (Finish C2B)

Get better at being upside down at the Handstand Skills Clinic tonight at 5:45 PM!

“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)
*Compare to 8/9/23

Strength
Every 3:00, 4 Sets
6 Bench Press
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
10 Prone PVC Press

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-5)
AMRAP
48 Double Unders (FX: 32)
12 Toes to Bar (FX: 8)
*RX/RX+ Min: 5 Rounds

Strength
Every 3:00, 4 Sets
2 Pause Back Squat + 4 Back Squat
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
For Time:
200m Run
10 Power Cleans
200m Run
10 Squat Cleans
200m Run
10 Front Squats
*12:00 Cap

RX: (135/95) (165/115) (185/125)
FX: (95/65) (115/80) (135/95)
RX+: (135/95) (185/125) (225/155)

Strength
Every 1:30, 4 Rounds
1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)
2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
In 8:00
275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)
into…
AMRAP
15 Hand Release Push-Ups (FX: 10 Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)