SKILL WORK
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can or in handstand on wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 15-30 Second Arch Body Hold

For 4 cycles:
AMRAP in 4 mins of:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

For time: For time:
Partner Run, 1 mi
Row, 1600 m
Partner Run, 1 mi

Time cap: 30 mins 

split up work with partner

if not running – 100-120 cal or airdyne

Post workout 
3 rounds for quality of:
10 Weighted Barbell Hip Thrusts, pick load
20 DB Box Step-ups, pick load

For time:
9 Front Squats*
7 Bar Muscle-ups /Up down jumping pullups/up down ring row**
7 Front Squats, 
5 Bar Muscle-ups**
5 Front Squats, 
3 Bar Muscle-ups**

Time cap: 10 mins

*135/95. or athletes choose weight 

Post workout strength


Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7

then

2 rounds for quality of:
20 Weighted Russian Twists, pick load
100 ft Dumbbell Suitcase Carry each arm, pick load

Clean Pull + Hang Power Clean + Front Squat

Every 1 min for 10 mins.

Go by feel and increase weight as form allows

For time:
60 Row Calories
40 Burpee Over Bars
20 Power Cleans

Time cap: 18 mins

Strength Squad: Back Squat and Bench supersets

12 Rope Climb EMOM
Min 1: 1-3 Rope Climbs/ Rope Rows, 3-5 Strict Pull Ups or 10 Ring Rows
Min 2: 12 Dumbbell Hammer Curls, pick load
Min 3: Rest

6 rounds for time of:
21 Shoulder Press
21 Sit-ups

4 Rounds 
12 Goblet Spanish Squats
12/12 Single Leg Dumbbell Glute Bridges, pick load

For 3 cycles:
AMRAP in 3 mins of:
16 Box Step Overs
10 Deadlifts

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Strength Squad: Deadlift and Strict Press supersets

3 rounds for quality of:
10 Hanging Leg Raises
Side Plank on each side, :30-1:00


For time:
Run, 800 m
— then —
6-10 rounds of:
3 Pull-ups
6 Push-ups
9 Air Squats
— then —
Run, 800 m