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

Get flexy with Power Yoga this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Hip Thrust w/ Pause at Top
2) 10/10 Single Dumbbell Row w/ Pause at Top
3) 10-15/10-15 Side Plank Hip Touch

Conditioning
AMRAP 10
100m Run
30 Crossover Single Unders
10 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
10 Box Jumps (24/20)

Squad WOD
For Time w/ Partner – Split Reps Any Way
100/75 Calorie Row (FX: 80/60)
100 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
100 Burpees Over Bar (FX: 80)
100 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
100/75 Calorie Row (FX: 80/60)
*34:00 Cap

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

Superset Accessory (3+ out of 4 sets)
10/10 Lateral Box/Plate Step Ups

Conditioning
3 Rounds of 1:00 on/:10 off
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) 60 Double Unders (FX: 45) (RX+: 70)
2) AMRAP Calorie Ski
3) Rest
*Score is total Calories Skiied

Strength
Every 1:30, 4 Rounds
1) 10 Strict Press (60-65%)
2) 5 Weighted Strict Chin-Up (FX: Banded/Strict)

Conditioning
AMRAP 12
200m Run
40′ Handstand Walk (FX: 4 Wall Walks) (RX+: 20′ Unbroken Segments)
8 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)