5 rounds for quality of:
Run, 400 m
15 Toes-to-something
1-3 Rope Climbs
Rest 1:30

*Rope climb options
– 3 rope rows
– 20 Alternating Dumbbell Bent Over Rows, pick load

Complete as many rounds as possible in 26 mins of:
2 Wall Walks/ Inch worm
6 Dips
2 Hang Power Cleans
6 Back Rack Lunges

Core Finisher: 2-3 rounds 

10 tuck ups
30-60 sec side plank r/l
10-20 slow plank shoulder taps

Strength Squad: Bench and Squat supersets

Max Dead Hang — record your best and celebrate progress! 🎉

COUNTDOWN TO MIDNIGHT 
2 rounds for time of:
90 Double Unders/ 150 Single Unders
50 Row Calories
30 Thrusters
15 Bar Muscle-ups/ 25 Pull Up or Ring Rows

Time Cap: 25 min

Deadlift 5-5-5-5

Build up to and past Workout Weight. 

For time:
80-100 Bike Calories
50 Deadlifts

Partition as needed!

Strength Squad: Deadlift and OH press supersets

3 rounds for quality of:
Hollow Hold, 1 min
Handstand Hold, 30 secs
Wall Sit Hold, 1 min
Rest 1 min

20 MIN EMOM As many reps as possible in 20 mins of:
Min 1: Dumbbell Shoulder-to-Overhead
Min 2: Dumbbell Goblet Squat
Min 3: Burpee
Min 4: Box Jump
Rest

In teams of 2.
EMOM x 32 MINUTES
MIN 1 – :50 Max Cal Row 
MIN 2 – :50 Max Burpees 
MIN 3 – Max Team Deadlifts (Athlete Choice)
MIN 4 – Rest

P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same or different bars. one athlete working at a time. MIN 4, Team Rests.

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep.Clean & Jerk 1×1

Complete as many rounds as possible in 10 mins of:
1 Clean & Jerk, 80% 1RM
10 Box Jump Overs