5 Back Squats, 60% 1RM

Every 2 mins for 6 mins.

15-20 Calorie Air Bike
25 Burpees
15-20 Calorie Air Bike
-at 8:00-
15-20 Calorie Air Bike
20 Burpee to Plate
15-20 Calorie Air Bike
-at 16:00-
15-20 Calorie Air Bike
15 Burpee Box Jump Over 
15-20 Calorie Air Bike

Strength Squad: Strict Press and Deadlift supersets

1x [ 1 Power Clean + 1 Push Jerk ], pick load

Every 1 min for 8 mins.

RPE 5-6

21-18-15-12-9-6
Dumbbell Push Press 
42-36-30-24-18-12
Jump Ropes

3-4 rounds for quality of:
8/8 Dumbbell Bulgarian Split Squats, pick load
8/8 Goblet Lateral Box Step-ups, pick load
10 reps/way 3 Way Calf Raises
Rest 2 mins

Complete as-
4 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks, inchworm or bear crawl
Minute 3: Box Step Ups 
Minute 4: Wallball to shoulder or dball to shoulder
Minute 5: Rest

3 Shoulder Press, 65% 1RM

Every 1:30 for 6 mins.

For Time:
10 Front Squats 
30 Sit Ups
10 Thrusters 
-Rest 1:00-
10 Front Squats 
20-30 Toes to Something
10 Thrusters 
-Rest 1:00-
10 Front Squats
20-30 Pull Ups or ring rows
10 Thrusters 

3 Deadlifts, 70% 1RM

Every 2 mins for 8 mins.

16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest

Strength Squad: Back Squat and Bench supersets

3 Power Snatches, pick load

Every 1 min for 10 mins.

6 sets
7 Box Jumps 
14 Kettlebell Swings 
21 Double Unders/ 28 Single Unders
-rest 1:00 between sets-

Part A: Perform 3 sets of 3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into

Part B: 12min EMOM:
Min 1: 12 Bent Over DB Rows
Min 2: Max Chin over Bar or chest to rings Hold with 30 second cap (band or toe asist for bar hold as needed)
Min 3: 15 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

5 Rounds
12 Calorie Row
V-Ups/ tuck up/ sit up
9 Dumbbell Bench Press 

Time cap: 16 min

Strength Squad: Deadlift and Strict Press supersets