Teams of 2 

For time:
300 Double Unders or 400 single unders 
30 Zombie Rope Climbs
300 Double Unders or 400 single unders

Core Finisher 

4 rounds for quality of:
10 Strict Toes-to-bars or Knee to elbow
20 db Russian Twists, pick load
10-20 plank to pushups

3 Pause Deadlifts, pick load

Every 2 mins for 10 mins.


Athlete Instructions
Mid-shin for 2-3 seconds @ 60–65%

5 rounds for time of:
10 Deadlifts, pick load
20 Push-ups (or db floor press)

15 min time cap

then 

3 rounds for quality of:
20 Split Stance Landmine Bent Over Rows, pick load
10 Landmine Twists, pick load

“5 rounds, 3 mins each, for max reps of:
25/20 Air Bike Calories
Dumbbell Walking Lunge, pick load 50 ft
max reps in remaining time Burpee Over Dumbbells
Rest 1 min”

Tabata 

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

alternate between
1. supaman
2. hollow or tuckhold

Strength Squad: Deadlift and Bench supersets

“EMOM 10 min 
min 1 6-12 Dips (bench dips or pushups)
min 2 4-6 Deck Squats”

For time:
50 Sit-ups
— then —
7 rounds of:
7 Dumbbell Strict Press, pick load
50 Single Unders
— then —
50 Sit-ups

20 min time cap 

then

core finisher
3 rounds 
30-60 sec side plank r/l “

“3 Tempo Back Squats, pick load

Every 2 mins for 10 mins.

Athlete Instructions
60–65%

3 sec descent

For time:
5/4 Row Calories
5 Kettlebell Goblet Squats, Heavy to you! or 50/35
10/8 Row Calories
10 Kettlebell Goblet Squats, 
15/12 Row Calories
15 Kettlebell Goblet Squats, 
20/16 Row Calories
20 Kettlebell Goblet Squats, 
25/20 Row Calories
25 Kettlebell Goblet Squats, 

Time cap: 15 mins

Strength Squad: Deadlift and Strict Press supersets

1x [ 2 Power Cleans + 1 Push Jerk ], pick load

Every 1:30 for 9 mins.

Athlete Instructions
65% 1RM or RPE 6

or 4 alternating dball cleans over shoulder

8 rounds, each round for time, of:
Run, 100 m
5 Clean & Jerks, 

Go every 2 mins.

or 

8 rounds, each round for time, of:
Run, 100 m
5 Dumbbell Clean & Push Press, pick load

Go every 2 mins.

*sub running for 50 single unders or 6 cal on bike

Complete in teams of 2; 

5 rounds each; you go-I go fashion
3 mins each, for a team total of 10 rounds


Row, 500/450 m
max reps in remaining time Double Unders
Rest 3 mins
Complete in teams of 2; 5 rounds each; you go-I go fashion- 

Post Workout PUmp

4 rounds for quality of:
25 Dumbbell Glute Bridges, pick load
24 Alternating Dumbbell Front Rack Reverse Lunges, pick load
20 Dumbbell Hamstring Curls, pick load