6 rounds for time of:

6 Lateral Burpee Over Bars or updowns
6 Power Snatches, 135/95 lbs or pick load
6 Overhead Squats, 135/95 lbs or pick load
6 Muscle ups, Chest 2 Bar pullups, pullups or jumping pullups

3-4 rounds for quality of: 

12 Slant Board Goblet Squats, pick load
10/10 Single Leg Weighted Hip Thrusts, pick load
8/8 Braced single leg db rdl 

Push Press 8 Reps

Build to a heavy 8 rep on a 12 min clock.

*Retest from 8/6

5 rounds, each round for time, of:
50 Double Unders or single unders
Single Arm Dumbbell Overhead Walking Lunge, pick load 50 ft
50 Double Unders or single unders

Go every 3 mins.

Strength Squad: Bench and Back Squat

2 min max KB Snatch – record this

then


Partner workout
For time:
Row, 3000 m

Time cap: 18 mins

Complete in teams of 2.

3-4 rounds for quality of:

Slow Mt Climber in plank 1 min
R Side Plank 1 min 
L Side Plank 1 min
3/3 Turkish Get Up

Front Squat 8 Reps

Build to a heavy 8 rep on a 12 min clock.

*Retest from 8/4

For time:
35 Pull-ups or ring row
Run, 400 m
21 Thrusters, 75/55 lbs or pick load
Run, 800 m
21 Thrusters, 75/55 lbs or pick load
Run, 400 m
35 Pull-ups or ring row

time cap 20 min

Strength Squad: Deadlift and OH Press

For time:
10 Pull ups Jumping Pull-ups
15 Sit-ups
60 Single Unders or double unders
10 Deadlifts, pick load
15 Pull up or Jumping Pull-ups
20 Sit-ups
75 Single Unders or du
15 Deadlifts, pick load


20 min time cap 

3 rounds for quality of:
15 Overhead Plate Sit-ups, pick load
Elbow Plank, 1 min
10/10 Partner med ball toss standing
15 Pulse Ups
3/3 Turkish Get Ups

1x [ 2 Hang Squat Cleans + 1 Front Squat ], pick load

Every 1:30 for 9 mins.

4 rounds for time of:
Run, 600 m
10 Hang Squat Cleans, 155/105 lbs or pick load

Time cap: 20 mins