Take 15 min 

work up to your heaviest set of 3 back squats for the day

For time:
21/16 Air Bike Calories
21 Goblet Squats, 
15/12 Air Bike Calories
15 Goblet Squats, 
9/8 Air Bike Calories
9 Goblet Squats, 

Time cap: 6 mins


rest 

4 rounds for quality of:
20 Dumbbell Lunges, pick load
30 Alternating V-ups
Hollow Hold, 30 secs

5 rounds for time of:
50 Double Unders or 50 single unders
25 Kettlebell Swings, pick load
15 Hand Release Push-ups or DB Floor Press

time cap 20 min

Post workout pump:

10 90/90 Switches
16 Lunges pick load
5 Inchworms
Side Plank, 40 secs

EMOM 9 
1. 1-3 Wall walks or inchworm with pushup
2. Practice foot hold for rope climbs on box 
3. 8-10 DB Cossack Squats

6 rounds for time of:
2 Zombie Rope Climbs or 3 rope climbs
Bear Crawl, 25 ft or HS Walk 
8 Dumbbell Front Squats, pick load
Bear Crawl, 25 ft or HS Walk 

time cap 18 min

3 rounds for quality of:
10/10 DB Split Squats, pick load, (can have front leg elevated for advanced 
athletes
20 Weighted Calf Raises, pick load

For time:
AMRAP in 3/3/3/4 mins of:
15/12 Row Calories
15 Sit-ups
max reps in remaining time T2bar or Hanging Knee Raise or DB Russian Twists
Rest 1 min
…
Repeat until you reach 75 T2bar Hanging Knee Raise reps. or 100 DB russian twists

Time Cap 16 min

Tabata Burpee Over Bar or UPdowns over Bar

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 12 intervals.

Tabata score is the total reps performed in all of the intervals.

For time:
50-75 Dumbbell Snatches, pick load
50-75 Cal Airdyne

For time:
30 Back Squats, 135/95 lbs or pick load
45 Chest-to-bar Pull-ups or Pullups
30 Back Squats, 135/95 lbs
15 Bar Muscle-ups or Chest to Bar pull-ups
30 Back Squats, 135/95 lbs

Time cap: 16 mins

Athlete Instructions
Athlete Instructions
* Barbell is from the floor, not rack

Alternate Option: 
For time:
30 Dumbbell Front Squats, pick load
30 Ring Rows
30 Dumbbell Front Squats, pick load
30 Jumping Pull-ups or pull-ups
30 Dumbbell Front Squats, pick load

Post workout pump

3 rounds for quality of:
10 single leg glute bridge or 20 db glute bridge
20 Tibia Raises
10/10 single leg calf raises

Strength Squad

Deadlift and Strict Press supersets

Run 800m or Row 1k

30 Dumbbell Bench Press, pick load
200 Double Unders or 250 single unders
Dumbbell Walking Lunge, pick load or bodyweight 100 ft

Run 800m or Row 1k

Post workout pump: 
3-4 rounds for quality of:
12 Seated Alternating Dumbbell Strict Press, pick load
10 Dumbbell Tricep Kickbacks, pick load