Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause in Dip
1-2) 50-55% of 1RM CJ
3-4) 55-60%
5) 60-65%
*Touch and Go

Conditioning
3 Rounds for Time:
21 Calorie Row
15 Shoulder to Overhead (115/80) (FX: 75/55) (RX+: 155/105)
90 Double Unders (FX: 60 OR Single Unders)
*15:00 Cap

Conditioning
3 Rounds of 1:00 on/:10 off for Max Reps
1) Calorie Ski
2) Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
3) 25′ Double Kettlebell Farmer’s Carry (24/16) (FX: 16/12)
4) Rest
5) Calorie Bike
6) Bodyweight Box Step Ups (24/20)
7) Power Cleans (135/95) (FX: 95/65)
8) Rest
*Score: Total Calories/Reps

Cooldown
1:00/1:00 Elevated Pigeon
1:00/1:00 Pec Stretch w/ Rig

Conditioning
For Time w/ Partner:
1000m Team Run (FX: 800m)
into…
20 Rounds – Alternate Movements
5 Pull-Ups
10 Push-Ups
15 Air Squats
into…
1000m Team Run (FX: 800m)
*FX: 15 Rounds
*RX+:
1) Weighted Vest (20/14)
2) 100 Pull-Ups, 200 Push-Up, 300 Air Squats (Split Any Way)
*40:00 Cap

Strength
Every 2:30, 5 Sets
1 Power Snatch + 1 2″ Low Hang Power Snatch
1-2) 65% of 1RM Snatch
3-4) 70%
5) 75%
*Hold onto bar b/t reps

Conditioning
AMRAP 15
15 Calorie Row
50 Double Unders (FX: 35 OR Single Unders)
5 Snatch (145/100) (FX: 105/75) (RX+: 165/115)
*RX Min: 5 Rounds

Strength
In 20:00:
Establish 4RM Front Squat

Conditioning
For Time:
400m Run (FX: 300m)
24 Burpee Box Jump Overs (24/20) (FX: Burpees to 6″ Target)
48 Wall Balls (20/14) (FX 14/10)
*9:00 Cap
*RX+: Sub 6:30