Strength
EMOM 10
1) 2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)
2) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)

Conditioning
AMRAP 16
16/12 Calorie Row (FX: 12/9)
12 Toes to Bar (FX: Hanging Knee Raises)
48 Double Unders (FX: 36 OR 48 Single Unders)
12 Hand Release Push-Ups (FX: Push-Ups)
*RX Min: 5 Rounds

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ 3s Pause at Top (35-45% of 1RM Back Squat)
2) 12-16 Double Dumbbell Suitcase Box Step Ups (24/20)

Conditioning
For Time:
30-20-10
Box Jump Overs (24/20)
Jump Squats
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap

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Strength
Every 2:00, 6 Sets
2 Power Snatch (↑, start at 55-60% of 1RM Squat Snatch)
*Reset b/t reps

Conditioning
3 Rounds of 1:00 on/:10 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)
2) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15)
3) AMRAP Power Snatch (95/65) (FX: 75/55)
4) Rest

“Coach Anastasia”
3 Rounds for Time:
60 Double Unders
24 Wall Balls (20/14)
6 Power Cleans (225/155)
18 Alternating Pistols
6 Burpee Bar Muscle-Ups
*25:00 Cap

Cooldown
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
:10 Frog Pose

Strength
Every 2:30, 5 Sets
5 Strict Press (70-80%) + 20 Banded Pullaparts

Conditioning
AMRAP 12
200m Run
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)
20 Sit-Ups
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′)
*RX/RX+ Min: 3 Rounds