3-4 SETS
100FT Dumbbell Farmer Carry
16 Single Arm Dumbbell Chainsaw Rows
16 Alt Dumbbell Hammer Curls

Complete as many rounds as possible in 10 mins of:
10 KBS
10 Box Jumps/ Step Ups 

Strength Squad: Strict Press and Deadlift Supersets

3 Back Squats, pick load

Every 2 mins for 10 mins.

Athlete Instructions
72–75% OR RPE 7-8

25 MIN AMRAP
Run, 200 m
4 Pull-ups/ Ring Row
8 Push-ups
12 Air Squats
4 Pull-ups/ Ring Row
8 Push-ups
12 Air Squats

For time:
Teams of 2 
20 Up Down Box Step-ups
40 Air Bike Calories
50 Sit-ups
25 Pull-ups or Jumping Pull Up 
50 Sit-ups
40 Air Bike Calories
20 Up Down Box Step-ups

**split work accordingly 

Post Workout
3 rounds for quality of:
15 Supermans
20 Dumbbell Glute Bridges, pick load
30/30 Side plank

Every 2 mins for 12 mins:
Power Clean + Hang Power Clean + Push Jerk 

Every 2 mins for 12 mins.

Athlete Instructions
Go by feel

or other option for athletes that don’t want to Olympic Lift

Every 2 mins for 12 mins.
DB Complex – do all reps without putting db down

5 DB RDL
5 DB OH Press
5 DB Front Squat
5 Bent over DB row

For time:
15 Power Clean & Jerks, 
15 Reverse Burpees (deck squats)
12 Power Clean & Jerks, 
12 Reverse Burpees 
9 Power Clean & Jerks, 
9 Reverse Burpees


Athletes Pick load and have the option 
or D-ball over shoulder instead of Clean and Jerks

7 rounds, 2 mins each, for max reps of:
10 Box Jumps OR Step Ups
max reps in remaining time Row Calories
Rest 2 mins

POST WORKOUT STRENGTH
Max Plank Hold

then

3 rounds for quality of:
8 Dumbbell Z Press, pick load
10 Banded Push-ups or Push Ups
Rest 1 min

Strength Squad: Bench and Squat supersets

4 rounds for quality of:
16 Dumbbell Bulgarian Split Squats, pick load
30 3 Way Calf Raises
16 Alt DB Curls

Complete as many rounds as possible in 10 mins of:
24 Jump Ropes
12 Overhead or Front Squats, 

65/45 or weight of choice

3 Deadstop Deadlifts
16 Alternating Dumbbell Upright Rows

Every 2 mins for 10 mins.

Athlete Instructions
70% 1RM OR RPE 7

70 Air Bike Calories
45 Deadlifts

Time cap: 12 mins

185/125 lbs or weight of choice

Strength Squad: Deadlift and Shoulder Press supersets