Landmine Press (Single Arm) 20-20-20-20

Athlete Instructions
10 reps/side.

Keep Weight Moderate across all sets. 

For 2 cycles:
AMRAP in 6 mins of:
5 Strict Pull-ups or 10 Ring Row
5 Dips
10 Alternating Dumbbell Box Step-ups

Rest 1:30 between each cycle.
For each cycle continue the AMRAP.

ON A 5:00 RUNNING CLOCK…
Review/Practice Single Leg Squats Options*

*Options:
Reverse Lunge
Hawaiian squat 
Speed Skater Squat (Reverse Lunge with back foot off the ground)
Pistol with back foot behind front heel (both feet touch the ground)
Pistol with back foot on front leg (calf or back of the knee)
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Plate Assisted Single Leg Squats
Alt. Pistols

Every 1 min for 25 mins, alternating between:
Min 1: 50 Jump Ropes
Min 2: 25 Russian Kettlebell Swings
Min 3: Hallway Farmers Carry, 1 min
Min 4: max rep Single Leg Squats, 1 min
Min 5: Rest 1 min

Strength Squad: Bench and Squat Supersets

2 Push Jerks + 1 Split Jerk 

Athlete Instructions
Start Moderate and build to Heavy.

3 rounds, 2 mins each, for max reps of:
12-20 Bike Calories
max reps in remaining time Shoulder-to-Overheads
Rest 1 min

3 rounds for time of:
Row, 100-750m
25 Toes-to-somethings
20 Deadlifts

Strength Squad:

Strict Press and Deadlift Supersets

Tempo Back Squat 5-5-5-5-5

Athlete Instructions
Tempo (31X1)

Keep weight Moderate across all sets.

Complete as many rounds as possible in 11 mins of:
4 Dumbbell Front Squats
6 Dumbbell Goblet Lunges
8 Box Jumps

ON A 12:00 RUNNING CLOCK…

Power Snatch + Hang Power Snatches 

Start Light-Mod and end Mod

.For time:
15 Burpee Pull-ups or 10 Bar Muscle Up
30 Power Snatches
15 Burpee Pull-ups or 10 Bar Muscle Up

Also Option for Burpee + jumping pullup or Burpee + ring row

Back Rack Reverse Lunge : 16-16-16-16

Athlete Instructions
8 reps per side…do all 8 on one side then do the other side

Keep weight Moderate for all sets.

3 rounds for time of:
20 Air Dyne Bike Calories
25 Sit-ups
25 Wall Balls