Strength
Every 3:30, 4 Sets
4 Front Squats (80-85%)

Superset Accessory (2+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
6 Rounds for Time:
15 Wall Balls (20/14) (FX: 14/10)
3 Deadlifts
3 Power Cleans
3 Front Squats
*(RX: 155/105), (FX: 105/75), (RX+: 195/135)
*10:00 Cap

9 AM WOD only today!
No 10 AM class. See you at 9 AM!

Strength
Every 1:30, 3 Rounds
1) 6 Strict Pull-Ups (Banded/Weighted)
2) 6 Strict Ring Dips (Banded/Weighted)
3) :20-:30 Side Plank (each side)

Conditioning
3 Rounds for Time:
24/18 Calorie Row (FX: 16/12)
12 Burpee Pull-Ups (FX: 8 OR Burpee Jumping Pull-Ups)
72 Double Unders (FX: 48 OR Single Unders)
*15:00 Cap

Squad WOD
3 Rounds of 4:00 on, 2:00 off w/ Partner
1) 400m Team Run + AMRAP Calorie Ski
2) 400m Team Run + AMRAP Calorie Bike
*Split AMRAP Calories in any way
*FX: Split Run

Strength
EMOM 10
1) 1 Strict Press + 1 Push Press + 1 Push Jerk (↑)
2) Prehab Movement
– 5 Cat Cows
– 10 Glute Bridges
– 15 Hollow Rocks
– 20 Deadbugs
– 25 Banded Pullaparts

Conditioning
For Time:
40 Calorie Row (FX: 30)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 125/85)
20 Toes to Bar (FX: Hanging Leg Raises OR 15 Toes to Bar)
40 Calorie Row (FX: 30)
*14:00 Cap
*RX+: Sub 11:00 / 12:00 (M/F target)

Strength
Every 2:30, 4 Sets
1-2) 3 30X-Tempo Back Squats + 3 Back Squats (60, 65%)
3-4) 6 Back Squats (70, 75%)

Superset Accessory (2+ out of 4)
:30/:30 Calf Stretch w/ Wall

Conditioning
4 Rounds of :45 on, :15 off
1) 20/15 Calorie Bike (FX: 16/12) (RX+: 28/21)
2) AMRAP Line Facing Burpees
3) Rest
4) Rest
5) Rest
*Score: Total Burpees
*RX/RX+ Minimum: 35 Burpees