Strength
In 20:00
Establish 1RM Front Squat

FX:
3RM Front Squat

Conditioning
5 Rounds for Time:
200m Run
5-4-3-2-1 Cleans (205/145) (FX: 155/105) (RX+: 245/165)
*10:00 Cap

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Strength
EMOM 16
1) 10 Ring Rows
2) 10 Dumbbell Press
3) 10 Barbell Curls
4) 20 Banded Pullaparts

Conditioning
5 Rounds of :30 on/:10 off
1) AMRAP Calorie Row
2) Rest
3) AMRAP Calorie Bike
4) Rest
*Score is total Calories

Squad WOD
In 30:00 w/ Partner
1600m Team Run (FX: 1200m Team Run)
into…
AMRAP – Split Reps Any Way
50 Calorie Row
50 Wall Balls (20/14)
50 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
50 Box Jumps (24/20)

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Pull-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)

Conditioning
EMOM 15
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2-4)
AMRAP
20 Hand Release Push-Ups (FX: 15 Push-Ups)
20 Sit-Ups
60 Double Unders (FX: 45)

5) Rest

Strength
Every 2:30, 6 Sets
1-3) 2 Power Snatch + 2 Overhead Squat (70-75%)
4-6) 2 Power Snatch + 1 Overhead Squat (75-80%)

Conditioning
For Time:
400m Run
30 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
400m Run
30 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*12:00 Cap