4 rounds for quality of:
Handstand Hold, 30 secs or Plank 60 sec
20 Shoulder Taps (Handstand/ Pike/ Plank Position)
1:00 KB Front Rack March

For time:
20 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
15 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
10 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
5 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 

Strength Squad: Deadlift and Strict Press supersets

25 MIN AMRAP
Run, 400 m or Row 500m
15 Pull-ups
30 Push-ups
45 Air Squats

*Complete run in one effort and you may partition the Pull Up/ Push Up/ Air Squat reps however you like each round

Post Workout Core
2-3 rounds for quality of:
15 Weighted Sit-ups, pick load
:30 Hollow/ Tuck Hold
15/15 Kettlebell Side Bends, pick load

8 rounds, 2 mins each, for max reps of:
10-20 Air Bike Calories
max reps people makers
Rest 1 min

Post Workout Core
2-3 rounds for quality of:
10-20 Weighted Sit Up
40 Alt Heel Taps
40 Flutter Kicks
Rest 2 mins btw sets

8 MIN EMOM
2 Pause Back Squats

Start Light and Build Load across sets as for allows (:02 at bottom of squat)

10 rounds for time of:
10 Wall Balls
1-3 Wall Walks or inchworms

EMOM 9 MIN
Min 1: Jump Rope Practice (Singles, doubles, crossover, side to side, single leg… really anything athletes wants to try or practice)
Min 2: Rope Climb Practice
Min 3: Farmer Carry 

4 rounds for time of:
Run, 400 m
20 Box Jumps or Slamballs
Walking Lunge, 100 ft

20:00 cap

Strength squad: Bench and Squat supersets

3 Power Snatches or 6 KB Headcutters
Every 1 min for 7 mins.

Go by feel and add load as form allows

25 Toes-to-something
25 Overhead or Front Squats
25 Burpee Over Bars
Rest 1 min
25 Burpee Over Bars
25 Overhead or FrontSquats
25 Toes-to-something

Time cap: 15 mins

8 MIN EMOM
3 Clean Deadlifts, pick load or Conventional deadlifts for athletes not interested in Olympic weightlifting 

Athlete Instructions
Go by feel be sure to review how the clean deadlift differs from a conventional deadlift

5 rounds, each round for time, of:
15-25 Row Calories
15-25 Bike Calories

Go every 5 mins.

Strength Squad: Deadlift and Strict Press Supersets