Strength
Every 1:30, 3 Rounds
1) 10 Banded Strict Chest to Bar Chin-Ups
2) 10 Banded Straight Arm Pulldown w/ Pause at Bottom
3) 10 Incline Dumbbell Seal Row
4) 10 Prone Swimmers

Conditioning
AMRAP 10
10-20-30, etc.
Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)

After each round, complete:
15 Sit-Ups
50 Double Unders (FX: 35)

Strength
Every 1:30, 4 Rounds
1) 50′ Single Arm Backwards Sled Pull (each side)
2) 50′ Single Kettlebell Farmer’s Carry (each side)
3) :15 Side Plank + 10 Side Plank Hip Touches (each side)

Conditioning
AMRAP 10
20 Wall Balls (20/14)
20 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Squad WOD
8 Rounds of 3:00 on/1:00 off – w/ Partner, Split Reps Any Way
Partner 1: Max Calorie Row
Partner 2:
AMRAP
6 Clean and Jerks (115/80) (FX: 95/65) (RX+: 135/95)
8 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
10 Chest to Bar Pull-Ups (FX: Pull-Ups)
12 Box Jumps (24/20)
*Two Scores: Total Calories Rowed and AMRAP

Strength
Every 2:30, 6 Sets
1-3) 3 High Hang Squat Snatch (65-70%)
4-6) 2 High Hang Squat Snatch (70-75%)
*Hold onto bar between reps

Conditioning
AMRAP 12
200m Run
12 Single Dumbbell Snatch (50/35) (FX: 35/20)
20′ Handstand Walk (FX: 2 Wall Walks) (RX+: 40′ in 20′ Unbroken Segments)

Conditioning
EMOM 35
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
4) 7 50′ Shuttle Runs (FX: 6) (RX+: 8)
5) 50 Crossover Single Unders (FX: 40) (RX+: 60)
6) AMRAP Line Facing Burpees
7) Rest
*Score is total Line Facing Burpees