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)

Strength
Every 2:00. 3 Rounds
1) 8/8 Back Rack Reverse Lunge (35-45% of 1RM Back Squat)
2) 100′ Backwards Sled Pull

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
20 Goblet Reverse Lunges (24/16) (FX: 16/12) (RX+: 32/24)
20 Wall Balls (20/14)
*17:00 Cap

Strength
EMOM 10
1) 4-8 Strict Handstand Push-Ups (FX: Abmat/Pike) (RX+: Wall Facing)
2) 1-2 50/50 Legless Rope Climbs (FX: Legged OR J-Hook Practice) (RX+: Legless)

Conditioning
EMOM 18
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3-4)
AMRAP
40 Double Unders
10 Push Press (95/65) (FX: 75/55)

5-6) Rest

Want to get better at your Handstand Skills? Sign up for the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:30, 5 Sets
3 Front Squat
1-2) 75-80%
3-5) 80-85%

Conditioning
In 12:00
800m Run (FX: 600m)
into…
AMRAP
15 Burpees Over Bar
15 Power Cleans (135/95) (FX: 95/65)
12 Burpees Over Bar
12 Power Cleans (165/115) (FX: 115/80) (RX+: 185/125)
9 Burpees Over Bar
AMRAP Power Cleans (185/125) (135/95) (RX+: 225/155)

Strength
EMOM 6
3-5 Bar Muscle-Ups (FX: 1-2 OR Chest to Bar Pull-Ups)

Rest 2:00

EMOM 6
1) 10 Banded Strict Chin-Ups (RX+: No Band)
2) 10-15 Ring Rows

Conditioning
AMRAP 12
200/150m Row
15 Toes to Bar (FX: 10)
200/150m Row
30 Sit-Ups (FX: 20)
200/150m Row
60 Crossover Single Unders (FX: 40)