Practice your KIPPING and Kipping/Butterfly Pull-Ups at the Skills Clinic tonight at 5:45 PM!
Reserve your spot on Zen Planner!

Strength
EMOM 12
1) 6-8 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Wall Facing/Deficit)
2) 10 Incline Seal Row
3) 20 Tibialis Raises

Conditioning
3 Rounds of :50 on/:10 off
1) 50 Double Unders (FX: 35) (RX+: 65)
2) AMRAP Calorie Ski
3) Rest
4) 50 Double Unders (FX: 35) (RX+: 65)
5) AMRAP Calorie Row
6) Rest
*RX/RX+ Mininum: 96/72 Calories (Avg 16/12 per AMRAP)

Strength
Every 3:00, 4 Sets
8 Back Squats
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
20/20 Banded Wrist Extension w/ Rig

Conditioning
For Time:
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)
800m Run (RX+: 1000m)
64 Wall Balls (20/14) (FX: 48) (RX+: 80)
*15:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 High Hang Power Snatch + 1 Power Snatch (↑, start at 50-60% 1RM Snatch)
5-8) 1 Hang Power Snatch + 1 Power Snatch (↑)
*Hold onto bar b/t reps

Conditioning
AMRAP 9
15/12 Calorie Row (FX: 12/9)
12 Toes to Bar (FX: 9) (RX+: 15)
9 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*RX/RX+ Min: 2+Row

Work on your mobility and flexibility at Power Yoga this morning at 8 AM!

Strength
Every 1:30, 3 Rounds
1) 100′ Double Kettlebell Overhead Carry (FX: Dumbbell)
2) 100′ Sandbag Bear Hug Carry
3) 10 Cossack Squats

Conditioning
AMRAP 10
200m Run
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
20 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

Join us for Seventh Heaven today at 7:15 AM!
Squad WOD 9 & 10 AM

Squad WOD
3 Rounds of 4:00 on/2:00 off w/ Partner – Split Reps in Any Way
1)
36/27 Calorie Bike (FX: 27/21)
9 Synchro Burpees
AMRAP Front Squats (135/95) (FX: 95/65) (RX+: 155/105)

2)
36/27 Calorie Ski (FX: 27/21)
18 Synchro Sit-Ups
AMRAP Hang Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
*Score is total AMRAP Front Squats + Hang Power Cleans