Working on your Ring Muscle-Ups? Join us for a Skills Clinic tonight at 5:45 PM!

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

Superset Accessory (3+ out of 4 sets)
10 Prone Swimmers

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m)
20 Sit-Ups
10 Power Cleans (135/95) (FX: 95/65) (RX+: 155/105)
*14:00 Cap

“Helen”
3 Rounds For Time
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups
*Compare to 6/5/23

Strength/Skill
Every 1:30, 8 Sets
3-5 Bar Muscle-Ups (FX: 1-2) (RX+: Ring Muscle-Ups)

Scaled:
1) 10-15 Feet Elevated Ring Rows w/ Pause at Top
2) 10-15 Deficit Push-Ups w/ Pause at Chest

Strength
Every 2:00, 9 Sets
Squat Snatch
1-3) 3 @70-75%
4-6) 2 @75-80%
7-9) 1 @ (↑)
*Reset b/t reps

Conditioning
AMRAP 8
8 Jump Squats
4 Burpees Over Bar
1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)
*RX/RX+ Min: 7 Rounds

Power Yoga with Sarah S. this morning at 8 AM!

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 16 Alternating Dumbbell Curls
2) 8-10 Feet Elevated Ring Rows
3) 16 Banded Tricep Pulldowns
4) 8-10 Deficit Push-Ups

Conditioning
For Time:
500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)
400m Run (FX: 300m)
150 Double Unders (FX: 100)
*8:00 Cap

Squad WOD
AMRAP 25 w/ Partner – Alternate Movements
12/9 Calorie Row (FX: 9/6)
9 Burpees Over Bar
6 Power Cleans (135/95) (FX: 95/65) (RX+: Unbroken)
30 Double Unders
1 Rope Climb