EMOM 8 min 

Min 1: 2 Power Snatches 
Min 2: 10-20 db Russian Twist

For Time
6 Rounds
16/12 Calorie Air Bike
15 Sit ups
10 Lateral Burpee Over Bar
5 Power Snatch Pick load

5 Tempo Bench Press, pick load

Every 2 mins for 8 mins.

3 sec Negative + 1 sec Pause at Bottom

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups or 7 Ring Rows
10 Push-ups
15 Air Squats
10 Sit ups

EMOM 9

Min 1. 40 sec HS walk, HS hold or Bear Crawl
Min 2. Hang From Bar up to 40 sec
Min 3. 10 DB Cossacks 

5 rounds, each round for time, of:
Run, 400 m
12 Hang Power Cleans, 115/75 lbs or pick load

Go every 3:30 mins.

Strength Squad: Back Squat and Bench Press

For time:
35 Wall Balls, 
35 Toes-to-bars
25 Wall Balls, 
25 Toes-to-bars
15 Wall Balls, 
15 Toes-to-bars
5 Wall Balls, 
5 Toes-to-bars

Time cap: 14 mins

ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat”

For time:
60/48 Row Calories
20 Burpee Box Jump Overs, 
40 Kettlebell Snatches
20 Burpee Box Jump Overs, 
60/48 Row Calories

Time cap: 23 mins

2-3 Rounds for Quality

Max Handstand Hold
8/8 DB Reverse Lunges
1 min Forearm plank

Strength Squad: Deadlift and Press Supersets

1x [ 3 Deadlifts + 2 Power Cleans + 1 Shoulder-to-Overhead ], pick load

Every 1:30 for 9 min 

7 rounds for time of:
7 Deadlifts pick load
7 Strict Handstand Push-ups or 7 DB Strict Press 

Time Cap 14 minutes 

15:00 min timer: 
1000/900m Row
50 Kettlebell Swings pick load
50 Kettlebell Box Step Ups pick load
50 Kettlebell Swings pick load
Max Distance Row in the Remaining Time

For quality:
Dead Hang, 3 mins

Accumulate 3:00 of Dead Hang Hold from Pull-Up Bar
-Rest as Needed between Drops-

then 

3 rounds 
10 bent over db tricpes kickbacks
10 incline bench db biceps curls