3 rounds for quality of:
20 Banded Lat Pulldowns
Rest 30 secs
3-7 Strict Pull-ups or pull up negatives

Every 1 min for 16 mins alternating between:
:45 Jump Ropes 
:45 max rep Tuck/ V/ Sit -ups
:45 max rep Pull Ups/ Ring Rows
Rest 1 min

Strength Squad

Deadlift and Strict Press Supersets

Bench Press 1×5 at 80% 1RM
Bench Press 1×3 at 90% 1RM
Bench Press 1×1+ at 95% 1RM

Rest as needed between sets.

For time:
40 Push Press
40 Burpees
Run, 400 m

For 5 cycles:
AMRAP in 3 mins of:
9 Wall Balls
6 Toes-to-something
3 Handstand Push-ups/ Dumbbell Push Press

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

POST WORKOUT FINISHER
3-4 Rounds
12 DB Pull Overs
12/12 DB Side Bends

For time:
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Deadlifts (weight 1)
30 Assault Bike Calories
20 Jumping Pull-ups
20 Power Cleans (weight 2)
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Power Snatches (weight 3)

25 MIN CAP

Weight 1: Heaviest
Weight 2: Lighter
Weight 3: Lighter

POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs

ON A 8:00 RUNNING CLOCK…
Alt the following:
A) :10-:30 of Handstand Practice 
B) 10-20 Tuck or Hollow Rocks

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
OH Hold
Bear Walk

Complete as many rounds as possible in 25 mins of:
Kettlebell Suitcase Carry, pick load, 200 m
100 Jump Ropes
100 Walking Lunges
50 Sit-ups
50 Kettlebell Goblet Squats, pick load


Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.

Strength Squad: Back Squat and Bench Press Max Testing

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM

5 rounds, 2 mins each, for max reps of:
15 Dumbbell Push Press
max distance in remaining time Row
Rest 1 min

Overhead or Front Squat 1×3 at 70% 1RM
Overhead or Front Squat 1×3 at 80% 1RM
Overhead or Front Squat 1×3+ at 90% 1RM

Rest as needed between sets.

3 rounds for time of:
Run, 400 m
15 OHS or Front Squats
10 Burpee over Bar

Strength Squad

Deadlift and Strict Press Max Tests