3 Deadlifts, 75% 1RM

Every 2 mins for 8 mins.

3 Sets:
20 Wall Balls 
10 Box Jump Overs 
10 Wall Balls 
5 Box Jump Overs 
-rest 2:00 between sets-

4 rounds for quality of:
20 Alternating Dumbbell Shoulder Press, pick load
Rest 30 secs
10 Bent Over Lateral Raises, pick load
Rest 30 secs
10 Kettlebell Crush Grip Curls, pick load
Rest 30 secs
10 Dips
Rest 2 mins

Teams of 2
3 Rounds
750m Row
10 Power Cleans (split between partners)
100ft Dumbbell Farmer Carry (each)

20 min Cap

4 Back Squats, 70% 1RM

Every 2:30 for 12:30.

21-15-9
Thrusters 
Pull Ups/ Ring Rows

4 Shoulder Press, 65% 1RM

Every 2 mins for 8 mins.

2 sets
12 Calorie Air Bike
35 Jump Ropes
10 Calorie Air Bike
35 Jump Ropes
8 Calorie Air Bike
35 Jump Ropes
-rest 3:00 between sets-

Strength Squad: Bench and Squat supersets

4 Deadlifts, 70% 1RM

Every 2:30 for 10 mins.

3 sets
2 Rounds
8 Toes to Something
2 Wall Walks/ Inch Worms
8 Hang Power Cleans 
-rest 2:00 between sets-

EMOM 8
MIN 1: 3-7 Strict Pull Ups or Challenging Ring Rows
MIN 2: Rest

As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
60-80 Calorie Row
-rest 1:00 between sets-

Repeat until you complete the total number of reps.

Time cap: 23 mins

Strength Squad: Strict Press and Deadlift supersets

2 Power Snatches 
Every 1 min for 10 mins.

Athlete Instructions
RPE 6-7

Power Snatch- touch and go

For Time
20x50ft Shuttle Runs or 25/30 cal bike
40 Wall Balls 
30 V-Ups/ Tuck Up or Sit Up
40 Wall Balls 
20x50ft Shuttle Runs. or 25/30 cal bike