Strength
EMOM 12
1) 8 Tempo Ring Dips (Banded/Weighted)
2) 8 Tempo Strict Chin-Ups (Banded/Weighted)
3) 50′ Double Dumbbell Overhead Carry
*3s tempo down

Conditioning
For Time
500/400m Row
3 Rope Climbs (FX: 2)
15 Line Facing Burpees
30 Toes to Bar (FX: 20 OR Hanging Leg Raises)
15 Line Facing Burpees
3 Rope Climbs (FX: 2)
500/400m Row
*15:00 Cap
*RX+: Sub 11:00

Strength
Every 3:00, 5 Sets
Front Squat
1) 8 @60%
2-4) 6 @65, 70, 75%
5) 4 @80%

Superset Accessory (3+ out of 5)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
AMRAP 5 w/ Partner – Split Work Any Way
Max Calorie Ski
Rest 2:00
AMRAP 5 w/ Partner – Split Work Any Way
Max Calorie Bike
*Score: Average Calories per person

Strength
Every 3:00, 4 Sets
6 Tempo Bench Press (60-70%) + 12/12 Single Dumbbell Row
*Tempo – 3s down, 1s pause at chest

Conditioning
AMRAP 12
15 Calorie Row
20 Box Step Ups (24/20)
15 Hand Release Push-Ups (FX: Push-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12)

*No early Open Gym 7:30 – 9:00 AM tomorrow, as our coaches will be out cheering at a local competition!*
Squad WOD/Open Gym: 9 & 10 AM

Squad WOD
For Time w/ Partner – Split Reps in Any Way
90 Double Unders (each) (FX: 60 OR Single Unders)
30 Squat Clean Thrusters (95/65) (FX: 75/55)
45 Toes to Bar (FX: 30 OR Hanging Leg Raises)

60 Double Unders (each) (FX: 40 OR Single Unders
30 Thrusters (115/80) (FX: 95/65) (RX+: 135/95)
30 Chest to Bar Pull-Ups (FX: Pull-Ups)

30 Double Unders (each) (FX: 20 OR Single Unders)
30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 185/125)
15 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*25:00 Cap

Strength
Every 2:30, 3 Rounds
1) 16 Back Rack Reverse Lunges (35-45% of 1RM Back Squat)
2) 8/8 Single Leg Hip Thrust w/ 2s Pause at Top

Conditioning
3 Rounds of :40 on, :20 off
AMRAP
1) Calorie Ski
2) Burpees
3) Calorie Row
4) Shuttle Runs
5) Calorie Bike
*Score: Total Reps