Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 10 Underhand Ring Rows w/ Pause at Top + 20 Underhand Banded Pullaparts
3) 10 Plank Get-Ups + :30 Plank

Conditioning
AMRAP 10
20/15 Calorie Row (FX: 16/12)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
50 Crossover Single Unders (FX: 30 OR Double Unders)

Strength
Every 3:00, 5 Sets
2 Deadlifts
1-2) 80-85%
3-5) 85-90%

FX:
4 Deadlifts
1) 70-75%
2-5) 75-80%

Superset Accessory (3+ out of 5 sets)
10/10 Banded Clamshells

Conditioning
For Time:
21-15-9
Burpees Over Bar
Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
*9:00 Cap

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Strength
Every 1:30, 4 Rounds
1) 8/8 Single Dumbbell Row
2) 6 30X-Tempo Strict Handstand Push-Up Variation (FX: Abmat, Pike/Box)
*3s down

Conditioning
3 Rounds for Time:
200m Run
20 Wall Balls (20/14) (FX: 15)
40′ Handstand Walk (FX: 20′ OR 3 Wall Walks) (RX+: 60′)
*14:00 Cap

Strength
In 15:00
Establish 3RM Bench Press

Conditioning
EMOM 12
1) Descending Calorie Ski
2) Descending Calorie Bike
3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
4) Rest
*FX: (16/12) (14/10) (12/9)
*RX: (18/14) (16/12) (14/10)
*RX+: (20/15) (18/14) (16/12)

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

FX:
4 Back Squats
1) 70-75%
2-5) 75-80%

Superset Accessory (3+ out of 5 sets)
10/10 90/90 Hip Internal Rotation Lift Offs

Conditioning
AMRAP 9
250/200m Row (FX: 200/150m)
20 Box Jump Overs (24/20)
10 3″ Deficit Goblet Reverse Lunge (32/24) (FX: 24/16) (RX+: Alternating Pistols)