ON A 20:00 RUNNING CLOCK…
Build a 1-RM Overhead or Front Squat

5 rounds, 1:30 each, for max reps of:
20 Wall Balls
max reps in remaining time Hang Power Snatches
Rest 1 min

Rowing mechanics and plyo practice

In 25 mins do:
Row, 2000m
then in the remaining time, AMRAP of:
40 Sit-ups
30 Box Jumps
Kettlebell Suitcase Carry, pick load, 200 m

Strength Squad

Deadlift and Strict Press Supersets

ON A 15:00 RUNNING CLOCK…
Build a 1-RM Power Clean 

For time:
21 Deadlifts
21 Pull-ups/ Ring Row
Run, 400 m
15 Deadlifts
15 Pull-ups/ Ring Row
Run, 400 m
9 Deadlifts
9 Pull-ups/ Ring Row
Run, 400 m

*today is a good workout to scale pull ups to jumping pull ups

2-3 rounds for quality of:
15 Single Dumbbell Overhead Tricep Extensions
20 Weighted Russian Twists

Athlete Instructions
Weighted Russian Twists- 1 Rep = R+L

Complete as many rounds as possible in 21 mins of:
40 Air Squats
5 Strict Pull-ups/ Ring Row
20 Toes to Something
5 Strict Pull-ups/ Ring Row
10 Bike Calories

ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep

Push Jerk 1×5 

8 rounds, 1 min each, for max reps of:
Run, 100 m
max reps in remaining time Push Jerks
Rest 1 min

For time:
70 Box Jumps
70 Russian Kettlebell Swings
70 Sit-ups
70 Row Calories

50 Box Jumps
50 Russian Kettlebell Swings
50 Sit-ups
50 Row Calories

30 Box Jumps
30 Russian Kettlebell Swings
30 Sit-ups
30 Row Calories

10 Box Jumps
10 Russian Kettlebell Swings
10 Sit-ups
10 Row Calories

Complete in teams of 2.
P1 works while P2 rests. Split work as needed. 

30 MIN CAP

Strength Squad:

Bench Press and Squat Supersets 

ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Thruster 

5 rounds, each round for time, of:
10-15 Burpees
10-15 Pull Ups/ Ring Rows
5 Thrusters

Go every 3 mins.