Squad WOD

In 12:00
80/60 Calorie Bike (FX: 60/45)
into…
AMRAP in Remaining Time
20 Burpee Toes to Bar (FX: 15)
40 Wall Balls (20/14) (FX: 30)

Rest 6:00

In 12:00
80/60 Calorie Ski (FX: 60/45)
into…
AMRAP in Remaining Time
30 Double Dumbbell Box Step Overs (24/20) (50/350 (FX: 35/20)
4 Rope Climbs (FX: 3)

Strength
Every 2:30, 6 Rounds
1-3) 3 Deadstop Deadlifts w/ Pause at 2″ (55-60%)
4-6) 3 Deadstop Deadlift (60-65%)

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
40 Double Unders (FX: 25)
10 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
40 Double Unders (FX: 25)
*12:00 Cap

Strength
Every 3:00, 4 Sets
Front Squat
1) 10 @55-60%
2) 8 @60-65%
3) 8 @65-70%
4) 6 @70-75%

Conditioning
EMOM 15
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)

2-4)
AMRAP
15 Pull-Ups (FX: 10)
15 Push-Ups (FX: 10)
15 Air Squats

5) Rest
*Continue where you left off

Want to get better at Ring Muscle-Ups? Sign up for the Skills Clinic tonight at 5:45 PM!

Strength
Every 1:30, 5 Rounds
1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)
2) 10 Underhand Ring Rows (RX+: Feet Elevated)

Conditioning
AMRAP 12
48 Crossover Single Unders (FX: 36) (RX+: 12 Crossover Double Unders)
12 Shoulder to Overhead (95/65) (FX: 75/55)
12 Burpee Box Jump Overs (24/20)

Conditioning
Every 2:00, 3 Rounds
1) 27/20 Calorie Row (FX: 21/16)
2) 27/20 Calorie Bike (FX: 21/16)
3) 27/20 Calorie Ski (FX: 21/16)
4) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
5) Rest

Optional Finisher
Elbow Supported Banded External Rotation 3×15/15
1:00/1:00 Banded Lat Stretch