25:00 AMRAP
400m Run
5 Rounds of “Cindy”
5 Pull Ups/ Ring Rows
10 Push Ups
15 Air Squats

3 rounds

10-20 calf raises
Banded lateral walk 20 steps right/20 steps left
10-20 Palloff press r/l 

Teams of 2:
250 Calorie Air Bike 
One partner must always be doing a Dumbbell Farmer Hold . Switch on the bike as desired.

POST WORKOUT PUMP
3-4 rounds for quality of:
10 DB Arnold Press, pick load
10 DB Row, pick load
10 Dips
10 Dumbbell Lateral Raises, pick load

10 MIN EMOM
Min 1: 1-5 Strict Pull Up or Challenging Ring Row
Min 2: :30 Handstand or Plank Hold

For Time
15 Front Squats 
15 Bar Facing Burpees
12 Front Squats 
12 Bar Facing Burpees
9 Front Squats
9 Bar Facing Burpees
6 Front Squats
6 Bar Facing Burpees
3 Front Squats
3 Bar Facing Burpees

2 Power Clean & Jerks, pick load

Every 1 min for 8 mins.

Athlete Instructions
Singles; RPE 5–6

2 Rounds
800m Run
50 Kettlebell Swings 

TIme Cap: 18:00

Strength Squad: Bench and Squat supersets

20 min to build to 1rm Deadlift

30 Calorie Air Bike
20 V-Ups/ Tuck Up/ Sit Up
50 Dumbbell Box Step Ups 
20 V-Ups/ Tuck Up/ Sit Up
30 Calorie Air Bike

Time Cap: 15:00

20 min build to 1RM Shoulder Press

Every 5:00 (3 sets)
50 Jump Ropes
15 Push Ups
25 Jump Ropes
15 Dumbbell Bench Press 

Strength Squad: Shoulder Press and Deadlift supersets

20 min to build to 1RM Back Squat

1000m Row
50 Thrusters (no heavier than barbell)
25 Pull Ups

Time Cap 12 MIN

*thruster weight super light…. use barbell or light DBs