3 Back Squats, 75-87% 1RM
3-7 Strict Pull Ups or challenging ring row

Every 3 min for 12 min

Aim to match or increase weight slightly from last week

3 rounds, each round for time, of:
10 Air Bike Calories
10 Box Jump/ step Overs
20 Push-ups
10 Box Jump/ step Overs
10 Air Bike Calories

Go every 6 mins.

3 rounds for quality of:
20 Dumbbell Bulgarian Split Squats, pick load
20 Goblet Lateral Box Step-ups, pick load, pick height
30 3 Way Calf Raises
Rest 2 mins

Athlete Instructions
10 reps/side Dumbbell Bulgarian Split Squats- RPE 8/10
10 reps/side Goblet Lateral Box Step-ups- RPE 8/10
3 Way Calf Raises- 10 reps/way; RPE 8/10

For time:
Row, 800m
40 Squat Cleans
Row, 800m
30 Squat Cleans
Row, 800m
20 Squat Cleans
Row, 800m
10 Squat Cleans
Row, 800m

Time cap: 30 mins

Complete in teams of 2.

3-4 SETS
3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep
12/12 Kneeling Banded Twist
7 Deck Squats


80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups or ring rows

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups/ pull up or ring row

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 mu/ chest-to-bar pull-ups/ pull up or ring row

15 min cap

Coaching note: if someone is close to finishing and there is time left in class use you judgement and let them continue if they want.

2 Snatches, pick load

Every 1 min for 8 mins.

Go by Feel, power or squat snatches

10:00 AMRAP
36 Jumprope
12 air squat
6 Double Dumbbell Ground to Overhead

Strength Squad: Bench and Back Squat supersets

3 Shoulder Press, 75-85% 1RM
:30 Hollow or Tuck Hold

Every 3 min for 12 min

3 Sets
8-10-12 Calorie Row
2-2-2 Wall Walks

-rest 3:00 between sets-

3 Deadlift, 75-85% 1RM
:30 Handstand or Plank Hold


Every 3 min for 12 min

15-12-9-6-3
Deadlift 
Burpee Box over bar

Time Cap: 12:00

Strength Squad: OH press and Deadlift supersets

3 Back Squats, 75-85% 1RM
3-7 Strict Pull Ups or challenging ring row

Every 3 min for 12 min

4 rounds, each round for time, of:
12 Air Bike Calories
12 Dumbbell Front Squats
12 Toes-to-bars

Go every 4 mins.