Conditioning
Every 1:30, 4 Rounds
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) AMRAP Calorie Ski
3) Rest
4) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
5) AMRAP Calorie Bike
6) Rest
*RX/RX+ Minimum: 145/110 Calories

Cooldown
1:00/1:00 Single Leg Forward Fold
2:00 Frog Pose

Strength
Every 3:00, 5 Sets
5 Push Press
1-2) 55-60% of 1RM CJ
3-4) 60-65%
5) 65-70%
*Reset b/t reps

Conditioning
AMRAP 12
20-40-60′..etc.
Handstand Walk (FX: 2-4-6 Wall Walks) (RX+: Unbroken 20′ Increments)
Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
15 Sit-Ups after each round
*RX/RX+ Min: Round of 40′ + 60′ Handstand Walk

Strength
Every 3:00, 5 Rounds
3 Hang Power Clean
1-2) 65-70% of 1RM CJ
3-4) 70-75%
5) 75-80%
*Hold onto bar b/t reps

Conditioning
For Time:
15-12-9-6-3
Deadlifts (155/105) (FX: 115/80) (RX+: 205/145)
Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
30 Double Unders after each round (FX: 20 OR Single Unders)
*12:00 Cap

Strength
EMOM 12
1) 8 Tempo Ring Dips (Banded/Weighted)
2) 8 Tempo Strict Chin-Ups (Banded/Weighted)
3) 50′ Double Dumbbell Overhead Carry
*3s tempo down

Conditioning
For Time
500/400m Row
3 Rope Climbs (FX: 2)
15 Line Facing Burpees
30 Toes to Bar (FX: 20 OR Hanging Leg Raises)
15 Line Facing Burpees
3 Rope Climbs (FX: 2)
500/400m Row
*15:00 Cap
*RX+: Sub 11:00

Strength
Every 3:00, 5 Sets
Front Squat
1) 8 @60%
2-4) 6 @65, 70, 75%
5) 4 @80%

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
AMRAP 5 w/ Partner – Split Work Any Way
Max Calorie Ski
Rest 2:00
AMRAP 5 w/ Partner – Split Work Any Way
Max Calorie Bike
*Score: Average Calories per person