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)

Work on your flexibility at the Power Yoga class at 8 AM today!

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (40%+ of 1RM Back Squat)
2) 50′ Forward Sled Pull + 50′ Backward Sled Pull
3) 15 Hollow Rocks + 10-15 V-Ups (FX: Tuck-Ups) (RX+: Weighted Hollow Rocks)

Conditioning
AMRAP 10
200m Run
30 Sit-Ups
60 Crossover Single Unders (FX: 40 OR Double Unders)

Squad WOD

3 Rounds of 4:00 on/2:00 off – w/ Partner, Split Reps Any Way
1)
30-25-20
Bar Facing Burpees
Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Ski in Remaining Time

2)
30-25-20
Chest to Bar Pull-Ups (FX: Pull-Ups)
Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
into…
AMRAP Calorie Bike in Remaining Time
*Score is total Calorie Ski + Bike

Strength
Every 2:00, 3 Rounds
1) 50’/50′ Mixed Kettlebell Farmer’s Carry and Front Rack Carry
2) 10/10 Banded Row in Side Plank

Conditioning
AMRAP 18
250/200m Row (FX: 200/150m)
18 Box Jump (24/20)
18 Single Dumbbell Hang Clean
18 Single Dumbbell Front Rack Lunge
*(50/35) (FX: 35/20) (RX+: Kettlebell, 24/16)

Strength
Every 2:00, 6 Sets
2 Snatch Grip Push Press + 2 Overhead Squat
1-3) 65-70% 1RM Snatch
4-6) 70-75%

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

2-4)
AMRAP
30 Double Unders
5 Handstand Push-Ups (FX: 3) (RX+: Strict)
10 Overhead Squats (75/55) (FX: 55/35)

5) Rest