3 rounds for quality of:
10 Weighted Hip Thrusts, pick load
Rest 30 secs
10 Tall Kneeling Banded Hip Extensions
Rest 30 secs
10 Banded Lateral Walks
Rest 30 secs
10/10 Banded Paloff Press
Rest 30 secs
12 Strict Hanging Leg Raises
Rest 2 mins

Tall Banded Kneeling Hip Extensions: https://www.youtube.com/watch?v=9I4x6clFcgU

20 MIN AMRAP
400m Run, together)(or 50/40 Calorie Air Bike, shared)
20 Strict Pull Ups/ Ring Row
50 Bench Press (light)

Every 2:30 for 12:30

4 Back Squats, 65% 1RM

120 Air Squats
*Every minute on the minute (Including 0:00) perform 6-8 Calorie Row

Time Cap: 18 MIN

Every 2 mins for 8 mins.
5 Shoulder Press, 62% 1RM



15-12-9 
Deadlifts 
3 Rope Climbs or 15 Ring Rows
-into-
15-12-9 
Deadlifts 
3 Wall Walks or 5 Inch Worms

Strength Squad: Bench and Squat supersets

Every 1 min for 8 mins.
3 Power Clean & Jerks, pick load

12:00 Amrap
15 Kettlebell Swings 
10 Sit ups
15 Box Jump/ Step Up (step down)

3 Rounds
10 DB Pull Overs
10 DB Curls
5 Deck Squats

4 Sets
12-20 Cal Bike
60 Jump Ropes
12 Dumbbell Push Press 
-rest 2:00 between sets-

Strength Squad: Strict Press and Deadlift

Every 2:30 for 10 mins.
5 Deadlifts, 65% 1RM

25 Toes to Something
25 Front Squats 
25 Burpees
-Rest 1:00-
20 Toes to Something
20 Front Squats 
20 Burpee 
-Rest 1:00-
10 Toes to Something
10 Front Squats 
10 Burpees

3 rounds for quality of:
8 Weighted Hip Thrusts, pick load
Rest 30 secs
10 Dumbbell Front Rack Reverse Lunges, pick load
Rest 30 secs
20 Banded Good Morning
Rest 1 min

Complete as-
5 Rounds (each)
Partner 1:
Max Calorie Air Bike
Partner 2:
15 Slamballs
200m Run (or 8x50ft Shuttle Run)
-switch when the runs are completed

25 MIN CAP