3 Back Squats, 70% 1RM

Every 2 mins for 8 mins.

10:00 AMRAP
5-10-15-20-25…
Air Squats
Devils Press (single arm alternating)

Teams of 2
Partner 1: 400m Row
Partner 2: 20 Calorie Air Bike
10 Rope Climb (Split) (or 20 Strict Pull Ups/ 30 Ring Rows, Split)
Partner 1: 20 Calorie Air Bike
Partner 2: 400m Row
75 Push Up (Split)
Partner 1: 400m Row
Partner 2: 20 Calorie Air Bike
75 Synchro Air Squat
Partner 1: 20 Calorie Air Bike
Partner 2: 400m Row

Time cap: 35min

Post Workout: 2-3 rounds for quality of:
15 Strict Hanging Leg Raises/ Knees to Chest
Single Arm Dumbbell Overhead Carry R Arm, pick load, Hallway carry (down and back)
10x [ V-up or Tuck Up ]
Single Arm Dumbbell Overhead Carry Left Arm, Hallway carry (down and back)

3 Deadlifts, 65% 1RM

Every 2 mins for 8 mins.

3 Sets: 4 MIN AMRAP
4 Wall Walks/ Inch Worms
20 Jump Rope
10 DB Snatches

2 MIN Rest btw sets

3 Shoulder Press, 60% 1RM

Every 2 mins for 8 mins.

Every 1:00 (14:00)
Odd Minute: 100-200m Run (or 5-8x50ft Shuttle Run)
Even Minute: 10 Bench Press (BB or DB)

Strength Squad: Bench and Squat supersets

3 Back Squats, 65% 1RM

Every 2 mins for 8 mins.

22-16-12-8
Wall Balls 
Calorie Row

Time Cap 12min

EMOM x10:
Odd: 7 Scap Pull-ups + 7 Kip Swings
Even: 10 DB Pull Overs

2 sets
3 Rounds
12 V/ Tuck/ or Sit-Ups
10 Pull Ups/ ring rows
8 Burpee 
-rest 3:00 between sets

Strength Squad: Strict Press and Deadlift supersets

1x [ 1 Squat Clean* + 1 Push Jerk ], pick load

Every 1 min for 10 mins.

*Option for Power Clean + Front Squat 

7:00 AMRAP
30-50 Calorie Air Bike
Max Clean and Jerks (BB or DB)