For time:
Every 1 min, alternating between:
Row, 100-200m
max reps Thrusters
Rest 1 min
…
Continue until you reach 100 Thruster reps.

ON A 20:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Bench Press.

Complete as many rounds as possible in 12 mins of:
25 Jump Ropes
15 Toes-to-somethings
25 Jump Ropes
15 Push-ups

For time:
Run, 2 mi
200 Up-Downs

Partition reps and movements as needed. Adjust volume as needed

Strength Squad:

Bench Press and Squat Supersets 

Power Clean 4-4-3-3-2-2-2-2

Go every 1 min.

RND 1+2: 4 Reps (Light)
RND 3+4: 3 Reps (Mod)
RND 5+6: 2 Reps (Mod+)
RND 7+8: 2 Reps (Mod-Heavy)

3 rounds, each round for time, of:
12 Power Cleans
12 Pull-ups/ Ring Row
9 Power Cleans
9 Pull-ups/ Ring Row
6 Power Cleans
6 Pull-ups/ Ring Row

Rest 2 mins between each round.

3 rounds for quality of:
Bulgarian Split Squat Hold, 1 min
Dumbbell Glute Bridge Hold, pick load, 40 secs
Wall Sit, 1 min
Rest 2 mins

Complete as many rounds as possible in 16 mins of:
20 Bike Calories
20 Walking Lunges
20 Sit-ups

Strength Squad:

Deadlift and Strict Press Supersets

4 rounds for time of:
22 Kettlebell Swings
22 Box Jumps
Run, 400 m
22 Burpees
22 Wall Balls

Scale volume as needed

For time:
20-30 Power Snatches
Run, 1 mi
20-30 Clean & Jerks

POST WORKOUT
3 rounds for quality of:
15 Barbell Bicep Curls
10 Alternating Dead Bugs
15 Wide Grip Bent Over Rows
10 Alternating Bird Dogs