Squad WOD
6 Rounds of 4:00 on/1:00 off
AMRAP
200m Team Run
30 Calorie Row (FX: 25)
20 Synchro Wall Balls (20/14) (FX: 15) (RX+: 25)
30 Calorie Row (FX: 25)
20 Synchro Burpees (FX: 15) (RX+: 25)
5 Rope Climbs (FX: 3) (RX+: 50/50 Legless)

Strength
Every 2:30, 6 Sets
1 Push Jerk + 2 Split Jerk
1-2) 65-70% of 1RM CJ
3-4) 70-75%
5-6) 75-80%

Conditioning
For Time:
27/20 Calorie Bike (FX: 21/16) (RX+: 33/25) (1:00 Cap)
into…
3 Rounds of:
12 Shoulder To Overhead (115/80) (FX: 75/55) (RX+: 155/105)
12 Front Rack Lunges (115/80) (FX: 75/55) (RX+: 155/105)
*9:00 Cap

No 9:30 AM class today!
Class is cancelled for TODAY ONLY!

Strength
Every 2:00, 3 Rounds
1) 10 30X-Tempo Banded Dumbbell Romanian Deadlift
2) 100′ Forward Sled Pull
3) 100′ Sandbag Bear Hug Carry

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
25 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
25 Sit-Ups
*RX+ Min: 3 Rounds + Row

Work on your rope climbing at the Skills Clinic tonight at 5:45 PM!

Strength/Conditioning
3 Rounds for Time:
800m Run (FX: 600m)
into…
5 Rounds of (FX: 4)
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
*RX+: 25 Pull-Ups, 50 Push-Ups, 75 Air Squats
*40:00 Cap

Optional Cooldown
1:00/1:00 Banded Lat Stretch
1:00/1:00 Pec Stretch w/ Rig
1:00-2:00 Saddle Pose

Strength
EMOM 12
1) 5-10 Strict Handstand Push-Ups (FX: 10 Abmat/Box) (RX+: Deficit)
2) 10-15 Ring Row (RX+: Feet Elevated)
3) 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted)

Conditioning
EMOM 12
1) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)
2) 60 Double Unders (FX: 48) (RX+: 72)
3) AMRAP Calorie Ski
4) Rest
*Score is total Calorie Ski