3 Rounds
10 DB French Press
10 DB Pull Over

In 25 mins do:
85 Bike Calories
then in the remaining time, AMRAP of:
50 Jump Ropes
20 Alternating Dumbbell Hang Power Snatches, pick load
20 Dumbbell Goblet Lunges, pick load

Overhead or Front Squat 5×5 at 60% 1RM

Rest as needed between sets.

5 rounds for time of:
Run, 400 m
15 Overhead of Front Squats

Time Cap: 20min

Superset: Alt btw the following
Power Clean 5×2 at 60% 1RM
Strict TTB or knee to chest 5X7

Rest as needed between sets.

Complete as many rounds as possible in 12 mins of:
1 Deadlift
2 Power Cleans
3 Hang Power Cleans
10 Pull-ups or C2B Pull Up

Strength Squad:

Bench and Squat supersets

5 rounds for max distance of:
max distance Row, 3 mins
20-30 Sit-ups
10-15 Push-ups
Rest 1 min

Finisher
3 Rounds
12/12 Banded Pallof Press
:30-1:00 Bar Hang

3-4 rounds for quality of:
Handstand Hold, 30 secs
20 Shoulder Taps (Handstand/ Pike/ Plank Position)

AMRAP 20 MIN
50 Box Step Ups
400m Run

Strength Squad:

Deadlift and Strict Press supersets

Superset: Alt btw the following
Bench Press 5×5 at 60% 1RM
Strict Pull Up 5×3-5 (or challenging ring row) can be bodyweight or loaded

Rest as needed between sets.

Complete as many rounds as possible in 15 mins of:
10 Dumbbell Shoulder-to-Overheads
10 Toes-to-something
10 Assault Bike Calories

For time:
Row, 800m
40 Ring Rows
Kettlebell Farmers Carry, 200 m
Row, 600m
20 Jumping Pull-ups
Kettlebell Farmers Carry, 200 m
Row, 400m
10 Pull-ups
Kettlebell Farmers Carry, 200 m

POST WORKOUT FINISHER
3 ROUNDS
12 DB Reverse Flys
12/12 DB Side Bends