For Time w/ Partner
100-80-60-40 Double Unders (Each) (FX: Total)
50-40-30-20 Ground to Overhead (95/65) (FX: 75/55) (RX+: 115/80) (Split)
10 Synchro Bar Facing Burpees after each round (Team)
*Resting Partner in Single Kettlebell Suitcase Hold (24/16) (FX: 16/12) (RX+: 32/24)
*28:00 Cap

Strength
Every 2:00, 4 Rounds
1) 10 Pendlay Row + 10 Banded Strict Chest to Bar Pull-Ups
3) 15-20 V-Ups/Tuck-Ups + :30 Plank

Conditioning
AMRAP 9
100m Run
9 Toes to Bar (FX: 6)
100m Run
6 Pull-Ups (FX: 4) (RX+: Chest to Bar Pull-Ups)
100m Run
3 Chest to Bar Pull-Ups (FX: 2) (RX+: Bar Muscle-Ups)

Strength
Every 2:30, 6 Sets
1-3) 3 Heaving Snatch Balance (65-70%)
4-6) 3 Snatch Balance (↑)

FX:
Every 2:30, 6 Sets
1-3) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squats (↑)
4-6) 3 Snatch Grip Push Press + 2 30X-Tempo Overhead Squats (↑)

Conditioning
EMOM 8
1) 22/17 Calorie Bike (FX: 17/13) (RX+: 27/20)
2-3)
20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35) +
AMRAP Wall Balls (20/14)
4) Rest
*Score is total Wall Balls

Strength
In 15:00
Establish 3RM Deadlift

FX:
Every 3:00, 5 Sets
3 Deadlifts
1) 70-75%
2-3) 75-80%
4-5) 80-85%

Superset Accessory
20 Tibialis Raises

Conditioning
For Time:
500/400m Row (FX: 400/300m)
then…
21-15-9
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Burpees Over Kettlebell
then…
500/400m Row (FX: 400/300m)
*11:00 Cap

Strength
Every 3:00, 4 Sets
6 Strict Press
1-2) 70-75%
3-4) 75-80%

Superset Accessory (3+ out of 4 sets)
15 Weighted Wrist Extensions

Conditioning
AMRAP 12
40 Double Unders (FX: 25)
15 Sit-Ups
5 Handstand Push-Ups (FX: 3) (RX+: Strict OR 2″/1″ Deficit)