Conditioning:

Black or RX:

4 rounds of:

4 Power cleans 115#/75

4 Front squats 115#/75

4 Shoulder to overhead 115#/75

 

Rest 5 minutes, then:

 

Row 1,000 meters for time

 

Rest 5 minutes, then complete as many rounds and reps as possible in 10 minutes of:

 

5 Pull ups

10 Push ups

15 Air squats

 

Green or Scaled:

 4 rounds of:

8 Bucket tosses 20#/15

8 Goblet squats 70#/53

8 Ring rows

 

Rest 5 minutes, then:

 

Row 1,000 meters for time

 

Rest 5 minutes, then complete as many rounds and reps as possible in 10 minutes of:

 

5 Assisted pull ups

10 Assisted push ups

15 Air squats

 

 

Blue or RX+:

4 rounds for time of:

4 Power cleans 155#/105

4 Front squats 155#/105

4 Shoulder to overhead 155#/105

 

Rest 5 minutes, then:

 

Air-bike or Ski Erg 75 calories for time

 

Rest 5 minutes, then complete as many rounds and reps as possible in 10 minutes of:

 

5 Pull ups

10 Push ups

15 Air squats

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