2 rounds for time of:
100 Assault Bike Calories
80 Dumbbell Step-ups, pick load
50 Box Jumps

Athlete Instructions
Complete in teams of 2. P1 works while P2 rests. Split work as needed. 

12 MIN EMOM

1 Snatch, pick load

Athlete Instructions
Option for Squat or Power. Start Light and build to Moderate-Heavy.

9-7-5 reps, for time of:
Pull Up or BMU
Burpee
Power Snatch

Other Options:
18/14/10 Ring Rows

3 rounds for quality of:
Kettlebell Suitcase Carry, pick load, 400 m
100 Jump Ropes
Bar Hang, 1 min
Run, 400 m
50 Sit-ups
Banded Plank Hold, 30 secs
Rest 1 min

Strength Squad: Bench and Squat Supersets

Test: Max Dead Hang

Super Set the follow for 3 rounds: 
A) Scapular Retraction Holds – 20 seconds – Hold as at top of scap-up

B) Top Dip Hold, 5 secs
Bottom Dip Hold, 5 secs
3-5 Dips

* Dips can be done on rings, bar, bench

For time:
60 Row Calories
40 Walking Lunges
50 Kettlebell Swings
40 Walking Lunges
40 Push-ups
40 Walking Lunges
30 Goblet Squats
40 Walking Lunges

STRENGTH – Part 1

Push Press 6-5-4

Start Light and end Moderate.

Directly into Part 2…

STRENGTH – Part 2

Push Jerk 3-2-1
Start Moderate and end Heavy.

12 MIN EMOM
MIN 1: 10-15 Pull-ups/ ring rows
MIN 2: max rep Up Down Box Jump or Step Overs
MIN 3: Rest 1 min

Strength Squad:

Strict Press and Deadlift super sets

20 rounds for time of:
2 Deadlifts (medium-heavy weight)
3 Dumbbell Push Press or HSPU
4 Toes-to-somethings

ON A 8:00 RUNNING CLOCK…
1 Practice Rope Climb*
5 Deck Squats

*Rope Climb Options…
BEG – Rope Pull to Stand / Rope Hang / Knees to Elbow 
INT – J-Hook/ Half Rope Climb / Rope Climb 
ADV – Legless / Seated / L-Sit

Deck Squat: option to do elevated on panel mat or to make more challenging single leg squat into a deck squat

In 20 mins do:
1 mile run or other cardio option
then in the remaining time, AMRAP of:
3 Rope climbs
6 Burpee
9 Power Cleans