Core-Flex tonight at 5:45! Build up your core strength and mobility!

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Hip Thrust
2) 10/10 Front Foot Elevated Single Dumbbell Split Squat
3) :30-:45/:30-:45 Side Plank

Conditioning
5 Rounds for Time:
9 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
12 Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
15 Box Jump Overs (24/20)
*12:00 Cap

Strength
Every 2:00, 6 Sets
3 Push Jerk
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%
*Touch and Go

Conditioning
AMRAP 15
300m Run
20 Pull-Ups (FX: 14)
10 Handstand Push-Ups (FX: 7) (RX+: Strict)
*RX and RX+ Minimum: 3 rounds

Strength/Conditioning
EMOM 30
1) 200/150m Row (FX: 150/100m) (RX+: 250/200m)
2) 50 Double Unders (FX: 40) (RX+: 60)
3) 10 Burpees Over Bar (FX: 8) (RX+: 12)
4) 1 Deadlift + 1 Power Clean + 1 Hang Squat Clean (↑, start at 50-60% of 1RM CJ)
5) Rest
*Hold onto bar between reps
*Score is heaviest complex successfully lifted

Optional Finisher
:30/:30 Calf Stretch w/ Rig
:30/:30 Pigeon Pose
:30-1:00 Cat Cows

Take care of your mobility with Power Yoga at 8 AM today!

Strength
Every 2:30, 5 Sets
4 50X-Tempo Bench Press (60-70%)
*5s down

Superset Accessory (3+ out of 5)
10 Prone Swimmers

Conditioning
AMRAP 15
400m Run (FX: 300m)
25 Push-Ups (FX: 15)
75 Double Unders (FX: 50)

SEVENTH HEAVEN!
Join us for Comp WOD today at 7:15 AM!

Strength
AMRAP 24 – w/ Partner, Split Reps in Any Way
40 Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Pull-Ups (FX: 30)
40 Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)
40 Toes to Bar (FX: 30)
*Every 4:00, starting at 0:00, 24/18 Calorie Bike/Ski (FX: 20/15)