Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Reverse Lunge (40-50% 1RM Back Squat)
2) 100′ Sandbag Bear Hug Carry

Conditioning
6 Rounds of :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Ski
4) Rest
*Score is total Calories

Strength
Every 1:30, 4 Rounds
1) 6-8 Tempo Dumbbell Bench Press
2) 6-8 Tempo Banded Wide Grip Strict Pull-Ups
3) 10 Rear Delt Ring Rows
*3s down, 1s pause at chest/hang

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Burpee Pull-Ups (FX: 20) (RX+: Burpee Chest to Bar Pull-Ups)
250/200m Row (FX: 200/150m)
15 Burpee Pull-Ups (FX: 10) (RX+: Burpee Chest to Bar Pull-Ups)
*12:00 Cap

Get better at Kipping/Butterfly Pull-Ups by attending the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:00, 8 Sets
1-3) 1 High Hang Power Snatch + 1 Hang Power Snatch (↑, start at 50-60% 1RM Snatch)
4-8) 1 Hang Power Snatch (↑)
*Hold onto bar between reps

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 4/11/23

Post WOD Cooldown:
1:00-2:00 Seal Pose
1:00/1:00 Deep Hip Flexor Lunge or Couch Stretch
1:00-2:00 Foam Roll Calves

Strength
Every 3:00, 5 Sets
3 30X-Tempo Front Squat + 2 Front Squat
1-2) 65-70%
3-4) 70-75%
5) No Tempo, 75-80%
*30X-Tempo: 3s down

Superset Accessory (3+ out of 5)
:15-:30 Reverse Plank Bridge

Conditioning
AMRAP 8
2-4-6-8-10….
Power Clean (155/105) (FX: 115/80) (RX+: 185/125)
Ring Dips (FX: Hand Release Push-Ups)

Strength
Every 1:30, 5 Rounds
1) 4-6 Strict Handstand Push-Ups (FX: 6-8 Abmat/Pike) (RX+: 6-8)
2) 3 Tall Box Jumps

Conditioning
AMRAP 12
15 Box Jump Overs (24/20)
12 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
9 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 6+3 Bar Muscle-Ups)