Strength
Every 1:30, 4 Rounds
1) 50′ Single Arm Backwards Sled Pull (each side)
2) 50′ Single Kettlebell Farmer’s Carry (each side)
3) :15 Side Plank + 10 Side Plank Hip Touches (each side)

Conditioning
AMRAP 10
20 Wall Balls (20/14)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Squad WOD
8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way
Partner 1: Max Calorie Row
Partner 2:
AMRAP
6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
12 Box Jumps (24/20)
*Two Scores: Total Calories Rowed and AMRAP

Strength
Every 2:30, 6 Sets
1-3) 3 High Hang Squat Snatch (65-70%)
4-6) 2 High Hang Squat Snatch (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 12
200m Run
12 Single Dumbbell Snatch (50/35) (FX: 35/20)
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′ in 20′ Unbroken Segments)

Conditioning
EMOM 35
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)
5) 50 Crossover Single Unders (FX: 40) (RX+: 60)
6) AMRAP Line Facing Burpees
7) Rest
*Score is total Line Facing Burpees

CORE-FLEX tonight at 5:45 PM!
Come strengthen and stabilize your core!

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups
– FX: Kipping
– RX+: Wall Facing AND/OR Deficit
– SC: Pike/Box, Abmat Kipping

2) 4-6 Bar Muscle-Ups
– FX: 1-3 OR Chest to bar Pull-Ups
– RX+: Ring Muscle-Ups
– SC: Pull-Ups OR Banded Strict Pull-Ups

Conditioning
For Time:
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
45 Sit-Ups (RX+: 60)
into…
3 Rounds of
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
15 Toes to Bar (FX: 10) (RX+: 20)
*12:00 Cap