10 MIN EMOM
1 Snatch Pull + 1 Hang Snatch

*Add weight across sets as form allows 

9:00 AMRAP
3, 6, 9, 12…
Power Snatch 
Burpee Over Bar

Strength Squad: Shoulder press and Deadlift Supersets

In 15-20 MIN
5 sets x 3 Tempo Back Squats, 65-70% 1RM

Athlete Instructions
3 seconds down, 3 in the hole

For time:
30-40 Wall Balls
25 Toes-to-something
30-40 Box Jumps
25 Toes-to-something
30-40 Wall Balls

Time cap: 17 mins

For time:
Partner Run, 400 m
90 Deadlifts
Partner Run, 400 m
60 Hang Power Cleans
Partner Run, 400 m
30 Shoulder-to-Overheads
Partner Run, 400 m

Post Workout Pump
4 rounds for quality of:
8/8 Single Arm Bottoms-up Kettlebell Press, pick load
10 Seated Dumbbell Balboa’s, pick load https://www.youtube.com/watch?v=hRutUV_nbi8
10 Dumbbell Snow Angels, pick load https://www.youtube.com/watch?v=y7Enz8rnHt8

3-4 Rounds
10 Deck Squats
10/10 Single Leg Deadlift

80-60-40-20-10
Jump Rope
40-30-20-10-5
Single Dumbbell Squat 

Time cap: 16 mins

3 Rounds
10 DB Row
15 Vup/ tuck up

8 sets:
200 Run
10 Handstand Push Ups/ 8 DB Strict Press
-rest 1:00 between sets-

Strength Squad: Squat and Bench supersets

8 MIN EMOM

3 Power Cleans

*Increase weight across sets as form allows

2 rounds, each round for time, of:
15 Air Bike Calories
5 Power Cleans
12 Air Bike Calories
4 Power Cleans
9 Air Bike Calories
3 Power Cleans

Go every 10 mins.

10 MIN EMOM
Min 1: :30 Hollow Hold
Min 2: :30 Handstand or Plank Hold

3-3-3-4:00 AMRAP
3 Wall Walks/ inch worm
10-15 Toes to something
Max Box Jump Overs 
-rest 1:00 between sets-

Strength Squad: Shoulder Press and Deadlift Supersets