As many reps as possible in 2 mins of:
Bench Press, 155/95 lbs or pick load you have been using for this challenge

For time:
Row, 1000 m or scale to 800m
— then —
5 rounds of:
10-20 Pull-ups or Ring rows
7 Push Jerks, 115/75 lbs or pick load

Time cap: 20 mins

Partner workout 

Complete as many rounds as possible in 24 mins of:
3 Power Snatches, pick load or 6 db snatches
6 Lateral Burpee Over Bars
12 Air Squats


Athlete Instructions
Complete in teams of 2.

Complete as-
4 SETS (Each/1:1)
3:00 AMRAP
3 Power Snatch 
6 Lateral Burpee Over Bar
12 Air Squats

3 rounds

8/8 Bulgarian Split Squat
10/10 elevated single leg calf raise
10-20 plank shoulder taps

6 Push Press, pick load

Every 2 mins for 8 mins.

Athlete Instructions
Start Moderate and Build to Moderate Heavy (RPE 7)

10 rounds for time of:
Row, 200/175 m
35 Double Unders or Single unders
8 Push Press, 95/65 lbs or pick load

time cap 20 min

5 rounds, each round for time, of:
15/12 Air Bike Calories
10 Box Jump Overs, or Step Overs
5 Back Squats, 225/155 lbs or pick load

Go every 4 mins.

Athlete Instructions
Bar comes from the rack

3 rounds

5-10 ab wheel rollouts
10-20 db russian twists
10 arch ups 
3-5 Turkish Get ups per arm

Strength Squad: Bench and Back Squat

Every 1 min for 8 mins, alternating between:

2-3x [ 1 Kick-up + 1 Negative Handstand Push-up ]. or 1-2 wall walks
10 Alternating V-ups or tuck ups

2 rounds, each round for time, of:

Single Dumbbell Walking Lunge, pick load, 50 ft
12 Strict Handstand Push-ups or Pushups or z-press
Single Dumbbell Walking Lunge, 50 ft
9 Strict Handstand Push-ups
Single Dumbbell Walking Lunge 50 ft
6 Strict Handstand Push-ups
Single Dumbbell Walking Lunge 50 ft

Rest 3 mins between each round.

Time Cap 18 min

5 rounds for time of:
15 Toes-to-bars or knee raises or sit ups
15 Burpee or up downs

16 min time cap

Bench Press 3x Max Effort at 155/95 lbs or pick load 

Rest 1 min between sets.

Strength Squad: Deadlift and Strict Press

6 Front Squats, pick load

Every 2 mins for 8 mins.




then 

3 rounds 

8/8 braced Dumbbell RDL
1 min forearm plank

For time:
Run, 400 m (500m row)
15 Clean & Jerks (or db clean and press) pick load
Run, 400 m
12 Clean & Jerks, 
Run, 400 m
9 Clean & Jerks, 

Every time you break complete:
Run, 200 m (250m row)

Time cap: 16 mins


Athlete Instructions
Unbroken Clean and Jerks, 200m Penalty Run each break