Strength
Every 2:30, 6 Sets
1 Front Squats + 2 Split Jerk
1-3) 70-75% of 1RM CJ
4-6) 75-80%

“Fran”
For Time:
21-15-9
Thrusters (95/65) (RX+: 115/80)
Pull-Ups (RX+: Chest to Bar Pull-Ups)
*Compare to 11/14/22

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Strength
Every 1:30, 4 Rounds
1) 3-4 Sandbag Over the Shoulder
2) 100′ Double Kettlebell Farmer’s Carry
3) 15 Banded Face Pulls

Conditioning
EMOM 12
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)

2-3)
AMRAP
48 Speed Steps (FX: 32)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
12 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)

4) Rest
*Continue where you left off

Strength
Every 2:00, 4 Rounds
1) 10 Bench Press (60-70% 1RM Bench Press)
2) 5 Feet Elevated Underhand Ring Rows w/ 3s Pause at Top (FX: Ring Rows)

Conditioning
AMRAP 12
250/200m Row (FX: 200/150m)
15 Hand Release Push-Ups (FX: Push-Ups)
15 V-Ups (FX: Tuck-Ups)

Strength
Every 2:30, 6 Sets
1-3) 1 Power Clean + 1 High Hang Power Clean + 1 Power Clean (↑, start at 55-60% 1RM CJ)
4-6) 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (↑)
*Hold onto bar between reps

“Armistice”
AMRAP 11
11 Power Clean (135/95)
11 Burpees Over the Bar
19 Deadlifts (135/95)
18 Pull Ups
*Compare to 11/11/22

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups (20-30% 1RM Back Squat)
2) 50′ Forward Sled Pull
3) :20-:30/:20-:30 Single Arm Plank

Conditioning
AMRAP 10
48 Crossover Single Unders (FX: 24) (RX+: 8 Crossover Double Unders)
24 Sit-Ups
12 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)