3 rounds for quality of:
8 Weighted Hip Thrusts, pick load
Rest 30 secs
10 Dumbbell Front Rack Reverse Lunges, pick load
Rest 30 secs
20 Banded Good Morning
Rest 1 min

Complete as-
5 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
15 Slamballs
200m Run (or 8x50ft Shuttle Run)
-switch when the runs are completed

25 MIN CAP

3 rounds for max reps of:
Parallette L or Tuck Sit Hold/ Tuck or Hollow Hold, 15 secs
Rest 30 secs
max rep Toes-to-bars, Knee to chest or Toes to post , 1 min
Rest 2:00

Teams of 2
16:00 AMRAP
15 Thrusters 
10-15 Chest to Bar Pull Ups/ Pull Up or Ring Rows

(1:1 on rounds: one partner completes a full round then their partner completes a full round)

Build to a 1RM Deadlift

For new folks 5×3 

Every 2:00 (6 sets)
8 Dumbbell Deadlifts
8 Dumbbell Bench Press 
8 Box Step Ups 

Strength Squad: Bench and Squat Supersets

3 Power Snatches, pick load

Every 1 min for 8 mins.

8-6-4-2-1
Wall Walks/ Inchworms
40 Jump Ropes after each set

Build to a 1RM Shoulder Press

For new folks have them do a 5×5 

16 MIN EMOM
:30 Row Calories
:30 Burpee Over Rower

Strength Squad: Strict Press and Deadlift supersets

Build to a 1RM Back Squat

For newer folks 5×5 

3 Rounds
20 Calorie Air Bike
25 Wall Balls 
20 V-Ups/Tuck Up or Sit Ups

Time Cap: 18:00

Bench Press 10-8-6-4-2

Start Moderate and end Heavy.

Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
10 Wall Balls
10 Updown Box Jump or Step Overs