Strength
In 20:00
Establish 1RM Front Squat

FX:
3RM Front Squat

Conditioning
In 8:00
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
into…
AMRAP
50 Double Unders (FX: 35)
10 Hang Squat Cleans (95/65) (FX: 75/55) (RX+: 115/80)

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: 10)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless Rope Climbs)

Strength
Every 1:30, 4 Rounds
1) 10 Incline Dumbbell Seal Row
2) 10 Strict Ring Dips (FX: Banded) (RX+: Weighted)
3) 20 Banded Pullaparts

Conditioning
AMRAP 10
2-4-6-8-10, etc.
50′ Shuttle Runs
Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
Goblet Lunge (each leg) (50/35) (FX: 35/20) (RX+: 70/50)

Seventh Heaven Comp WOD today!
See you at 7:15 AM!

Squad WOD
AMRAP 28 – w/ Partner, Alternate Stations
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)

2)
15 Toes to Bar (FX: 10)
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

3) 60 Double Unders (FX: 40) (RX+: 80)

Strength
Every 2:30, 6 Sets
1-3) 1 Clean Pull w/ Pause in Extension + 1 2″ Low Hang Power Clean w/ 5s Eccentric + 1 Power Clean (65-70%)
4-6) 1 Clean Pull + 1 2″ Low Hang Power Clean + 1 Power Clean (70-75%)
*Reset before the Power Clean

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) AMRAP (Double Dumbbell Power Clean + Double Dumbbell Box Step Overs) (24/20) (50/35) (FX: 35/20)
4) Rest
*1 Rep = 1 Power Clean + 1 Box Step Over