ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Back Squat 

4 rounds for time of:
Row, 300m
15 Dumbbell Front Squats

Complete as many rounds as possible in 24 mins of:
30 Any Machine Calories
2 L/2 R Dumbbell Turkish Get-ups, pick load
30 Alternating Dumbbell Slides, pick load
20 Box Step Overs
30 Plate Ground-to-Overheads, pick load
Dumbbell Farmers Carry, pick load, 200 m

Strength Squad:

Bench Press and Squat Supersets 

ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Strict Press 

5 rounds, each round for time, of:
50 Double Unders/ 100 Single
10 Burpee
5 Push Press, 90% 1RM

ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Deadlift 

For time:
40 Toes-to-somethings
30 Kettlebell Swings
20 Pull-ups
10 Deadlifts, 75% 1RM

Strength Squad:

Deadlift and Strict Press Supersets

EVERY 2:30 x 4 SETS 
:30 DBL OH DB Hold/Carry 
12-15 DB Bent Over Reverse Flyes
:30 Tuck/Hollow Hold 

-Rest w/ Time Remaining- 

Complete as many rounds as possible in 16 mins of:
Run, 400 m
20 Air Squats
20 Push-ups
Run, 200 m
10 Dumbbell Goblet Squats
10 Dumbbell Deficit Push-ups/ Push Ups

Every 1 min for 8 mins, alternating between:
4 Power Snatches, pick load
4 Power Snatches, pick load
3 Power Snatches, pick load
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load

EMOM x 8 MINUTES
TnG Power Snatches*

RND 1+2: 4 Reps (Light)
RND 3+4: 3 Reps (Mod)
RND 5+6: 2 Reps (Mod+)
RND 7+8: 1 Reps (Mod-Heavy)

20 rounds for time of:
1 Power Snatch
2 Box Jump Overs
3 Pull-ups/ ring row

Back Squat Wendler WK 3
Week 3: use 1RM found in last strength cycle or go by feel
5 reps x 75%
3 reps x 85%
1+ reps x 95%

12-9-6-15-12-9 reps, for time of:
Front Squat
Dip

*options: ring, bar, bench or push up variation