Conditioning
Every 2:00, 2 Rounds
1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)
2) 28/21 Calorie Bike (FX: 21/16) (RX+: 32/24)
3) 24/18 Calorie Ski (FX: 18/14) (RX+: 28/21)
4-5)
AMRAP
50 Double Unders + 4 Bar Muscle-Ups
*FX: 35 Double Unders, 2 Bar OR 6 Chest to Bar Pull-Ups
*RX+: 6 Bar OR 4 Ring Muscle-Ups

6) Rest
*RX/RX+ Min: 5 rounds

Optional Accessory
2-3 Rounds for Quality
10/10 Elbow Supported Dumbbell External Rotation
10/10 Side Lying Shoulder Flexion

Strength
In 15:00
Establish 5RM Back Squat

FX:
Every 3:00, 5 Sets
5 Back Squats
1-2) 65-70%
3-5) 70-75%

Superset Accessory (3+ out of 5 sets)
:30/:30 Weighted Ankle Mobilization

Conditioning
AMRAP 8
24 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)
8 Power Cleans (185/125) (FX: 135/95) (RX+: 205/145)
*RX/RX+ Min: 3 rounds

Join us for Power Yoga at 8 AM!

Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Up
2) 10 Underhand Bent Over Row
3) 20 Underhand Banded Pullaparts

Conditioning
2 Rounds for Time:
400m Run (FX: 300m)
20 Burpee Pull-Ups (FX: 15) (RX+: Chest to Bar Pull-Ups)
*12:00 Cap

Squad WOD
w/ Partner – Switch Every Full Round
AMRAP 9
12/9 Calorie Row (FX: 9/6)
9 Bench Press (95/65) (FX: 75/55) (RX+: 115/80)

AMRAP 9
12/9 Calorie Ski (FX: 9/6)
9 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)

AMRAP 9
12/9 Calorie Bike (FX: 9/6)
9 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
*Rest 2:00 b/t AMRAPs
*Score is total reps

Modified Holiday Weekend Schedule!
7:30 AM Open Gym
9 AM WOD
10 AM WOD

Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) 10/10 Single Leg Hip Thrust

Conditioning
AMRAP 18
18 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
18 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
18 Box Jump Overs (24/20)
18 Sit-Ups