9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold or Chin Over Bar Hold (30 sec cap)
Min 3: Rest minute

16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings 
-rest till 7:00-

16-12-8
Calorie Air Bike
Toes to Something
-rest till 14:00-

16-12-8
Toes to Something
21-15-9
Kettlebell Swings

Strength Squad: Strict Press and Deadlift supersets

2 Back Squats, pick load

Every 3 mins for 12 mins.

2 sets
9-6-3
Squat Clean or Power Clean + Front Squat 
12-9-6
Handstand Push Ups or DB Push Press
-rest 3:00 between sets-

3-4 rounds for quality of:
8 Weighted Hip Thrusts, pick load
10 Good Mornings, pick load
7 Deck Squats
12/12 Kneeling Banded Twist

15 min AMRAP
200M Run
5 Strict Pull Ups or 10 Ring Rows

9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute

then….

2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes

 

3 Deadlift, 75-87% 1RM
:30 Handstand or OH Plate Hold

Every 3 min for 12 min

Aim to match or increase weight slightly from last week

20-40-60 
Calorie Row
200m – 600m – 100m
Run

Time cap: 20 mins

Strength Squad: Bench and Squat supersets

3 Shoulder Press, 75-87% 1RM
:30 Hollow or Tuck Hold

Every 3 min for 12 min

Aim to match or increase weight slightly from last week

5 rounds:
AMRAP in 2 mins of:
10 Overhead or Front Squats
40 Jump Ropes
max reps in remaining time Wall Walk/ Inch Worms
Rest 1 min btw rounds

Power Clean + Front Squat + Jerk, pick load

Every 1 min for 10 mins.

6 Rounds
10 V-Up/tuck up/ sit up
5 Deadlifts 

Strength Squad: OH press and Deadlift Supersets