Conditioning
4 Rounds of :45 on/:15 off
1) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) AMRAP Calorie Ski
5-6) Rest
*Score: Total Calorie Ski

Squad WOD
AMRAP 24 – w/ Partner, Alternate Full Movements
200m Team Run
8 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
12 Toes to Bar (FX: 8)
8 Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)

Cooldown
1:00/1:00 Deep Hip Flexor Lunge
1:00-2:00 Saddle Pose

Strength
Skies Out, Bi’s/Tri’s Out
Every 1:30, 3 Rounds
1) 12 Ring Rows
2) 16 Alternating Dumbbell Bicep Curls
3) 12 Push-Ups OR Max Unbroken Push-Ups
4) 16 Banded Tricep Pulldown

Conditioning
8 Rounds of :30 on, 10 off
1) AMRAP Calorie Row
2) Rest
*Score: Total Calories

Strength
Every 2:30, 6 Sets
3 Squat Snatch
1-2) 65-70%
3-4) 70-75%
5–6) 75-80%
*Reset b/t reps

Conditioning
AMRAP 10
20 Burpees Over Dumbbell
20 Alternating Dumbbell Snatch (50/35) (FX: 35/20)
20 Goblet Box Step Ups (24/20) (50/35) (FX: 35/20)
*RX Min: 2 rounds

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Conditioning
4 Rounds for Time:
600m Run
10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: Ring)
60 Double Unders (FX: 40)
*32:00 Cap

Cooldown:
1:00/1:00 Banded Lat Stretch
1:00/1:00 Lacrosse Ball Mash Arches
1:00-2:00 Straddle Pose w/ Rig