Strength
Every 2:30, 6 Sets
1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t reps

Conditioning
For Time:
9-7-5
Bar Muscle-Ups (FX: 5-3-1 OR Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
Squat Snatch (135/95) (FX: 115/80)
*RX+: “Amanda” Compare to 3/25/24
*10:00 Cap

Strength
In 15:00
Build to 3RM Push Press
*Touch and Go

FX:
Every 2:00, 5 Sets
5 Push Press (↑)
*Touch and Go; use first 5:00 to warm-up

Conditioning
For Time:
500/400m Ski (FX: 400/300m) (2:00 Cap)
400m Run (FX: 400/300m)
500/400m Row (FX: 400/300m)
*8:00 Cap
*RX+: Sub 6:00

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