Get better at your Double Unders and Toes-to-Bars by joining the Skills Clinic at 5:45 PM tonight!

Strength
Every 2:00, 3 Rounds
1) 10 Seal Row w/ Pause at Top
2) 10 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 100′ Backwards Sled Pull

Conditioning
3 Rounds of :50 on/:10 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Row
4) Rest
*Score is lowest Calorie round

Strength
Every 3:00, 5 Sets
2 Back Squats
1) 75-80%
2-3) 80-85%
4) 85-90%
5) 90-95%

FX:
3 Back Squats
1-2) 75-80%
3-5) 80-85%

Superset Accessory (3+ out of 5)
10/10 Crossbody Banded Pullaparts

Conditioning
For Time:
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
20 Bar Facing Burpees
30 Toes to Bar (FX: 20)
20 Bar Facing Burpees
10 Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*10:00 Cap

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Strength
In 15:00
Establish 1RM Strict Press

Conditioning
AMRAP 15
400m Run
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: Wall Facing Strict)

Conditioning
5 Rounds of 1:00 on/:10 off
1) 22/17 Calorie Row (FX: 17/13) (RX+: 26/20)
2) AMRAP Calorie Row @SPM ≤18
3) 10/7 Calorie Bike (FX: 8/6) (RX+: 12/9)
4) Rest
*SPM: Strokes per minute

Finisher
EMOM 9
1) 15-20 Hollow Rocks
2) :15/:15 Single Leg Glute Bridge Hold
3) :30 Wall Sit

Squad WOD
AMRAP 12
20 Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
200m Team Run
8 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

Rest 5:00

AMRAP 12
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
200m Team Run
8 Sandbag Over the Shoulder (100/70) (RX+: 150/100) (FX: Power Clean (95/65))