Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Bulgarian Split Squat (FX: Bodyweight or Single Dumbbell)
2) 20/20 Banded Lateral Monster Walks
3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side)

Conditioning
6 Rounds of :50 on/:15 off
1) 200/160m Row (FX: 150/120) (RX+: 250/200)
2) Rest
*Score is slowest round

Squad WOD
AMRAP 12 w/ Partner – Split Reps Any Way
30/23 Calorie Bike (FX: 20/15)
15 Synchro Burpees
30 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)

Rest 5:00

AMRAP 12 w/ Partner – Split Reps Any Way
30/23 Calorie Ski (FX: 20/15)
15 Synchro Sit-Ups
30 Dumbbell Bench Press (50/35) (FX: 35/20)

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Wall Facing)
2) 2-3 Rope Lay to Stands
3) 15 Behind the Back Wrist Curls

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
15 Toes to Bar (FX: 10)
3 Wall Walks (FX: 2 Wall Walks) (RX+: 30′ Handstand Walk in 15′ Unbroken Segments)

Strength
Every 3:00, 5 Sets
5 Tempo Back Squats
1-3) 3s Down, 3s Pause in Squat (60-65%)
4-5) 3s Down (65-70%)

Conditioning
EMOM 10
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)

2) 50 Double Unders (FX: 35) (RX+: 65)

3-4) 10 Double Dumbbell Squats (50/35) (FX: 35/20) (RX+: 15) +
AMRAP 50′ Shuttle Runs

5) Rest

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Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)
5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Reset bar between Hang and Full Snatches

Conditioning
4 Rounds for Time:
10 Burpee Box Jump Overs (30/24) (FX: 24/20)
8-6-4-2 Power Snatch (135/95) (FX: 105/75) (RX+: 165/115)
*10:00 Cap