ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1x [ 1 Hang Power Clean + 1 Shoulder-to-Overhead ]

Rest as needed between sets.

8 rounds for time of:
40 Single/ 20 Double Unders
8 Alternating Dumbbell Hang Power Clean-to-Overheads

Complete as many rounds as possible in 24 mins of:
30 Row Calories
25 Up-Downs
20 Box Jumps
15 Russian Kettlebell Swings, pick load
200m Run

Core Finisher
3- 4 Rounds
10 Tuck or Hollow Rocks
15 Tuck Ups
20 Sit Ups
Rest as needed btw sets 

ON A 20:00 RUNNING CLOCK…
Build a 1-RM Bench Press

Complete as many rounds as possible in 12 mins of:
3 Wall Walks or Inch Worms
9 Assault Bike Calories
12 Alternating Dumbbell Snatches

3-4 rounds for quality of:
Handstand or Plank Hold,1:00- :30 secs
Hollow or Tuck Hold, :30 (accumulate as needed)
Bar Hang, 1:00-:30 secs

20min Row for max distance

This is an all out effort for time.

Athlete Instructions
Complete in teams of 2.

P1 starts on the Meter Row, and P2 rests. Switch as needed, split meters as needed. 

Strength Squad:

Bench and Back Squat supersets

ON A 20:00 RUNNING CLOCK…
Build a 1-RM Front or Overhead Squat

As many reps as possible in 9 mins of:
3 Front or OHS Squats
3 Toes-to-somethings
6 Front or OHS Squats
6 Toes-to-somethings
9 Front or OHS Squats
9 Toes-to-somethings
…
Continue adding 3 reps each round to each movement until time expires.

4 rounds, each round for time, of:
Run, 800 m
15 Burpees
15 Pull-ups/ 15 Ring Row/ 6 Bar Muscle Ups

Go every 8 mins.

Strength Squad:

Deadlift and Strict Press Supersets

Build a 1-RM Power Clean 

20-15-10 reps, for time of:
Hang Power Clean
Box Jump Over