Strength
Every 1:30, 4 Rounds
1) 10 Bench Press (60-65%)
2) 15 Behind the Back Wrist Curls

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
15 Handstand Push-Ups (FX: 10) (RX+: Strict OR 3″/2″ Deficit)
60 Double Unders (FX: 40)
*17:00 Cap

Strength
Every 3:00, 4 Sets
8 Deadlifts
1) 55-60%
2-3) 60-65%
4) 65-70%

Superset Accessory (3+ out of 4 sets)
6-8 Samson Lunges

Conditioning
For Time
800m Run
40 Back Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
400m Run
20 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 135/95)
*14:00 Cap

Work on your mobility and core strength at Core-Flex tonight at 5:45 PM!

Conditioning
EMOM 28
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4-6)
AMRAP
15 Burpee Box Jump Overs (24/20) (FX: 10)
30 Wall Balls (20/14) (FX: 20)
7) Rest

Optional Cooldown
:30/:30 Calf Stretch w/ Wall or Rig
1:00-2:00 Foam Roll Calves
1:00-2:00 Foam Roll Quads

Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Push Jerk + 1 Split Jerk (↑, start at 50-60% of 1RM CJ)
5-8) 1 Power Clean + 1 Split Jerk (↑)

Conditioning
3 Rounds for Time:
100 Double Unders (FX: 75)
5 Clean and Jerks (185/125) (FX: 155/105) (RX+: 225/155)
*10:00 Cap

Strength
Every 3:00, 4 Sets
8 Back Squats
1) 55-60%
2-3) 60-65%
4) 65-70%

Superset Accessory (3+ out of 4 sets)
10 90/90 Hip Switches

Conditioning
AMRAP 12
15 Goblet Squats (32/24) (FX: 24/16)
6 Bar Muscle-Ups (FX: 3 OR Chest to Bar Pull-Ups) (RX+: Ring)
3 Rope Climbs (FX: 2)
*RX/RX+ Minimum: 3 rounds