6 rounds for time of:
Partner Run, 200 m
12 Wall Balls, 
12 Box Jump or Step Overs

Complete in teams of 2.

Complete as-
6 ROUNDS
200m Run (Together)
Partner 1: 12 Wall Balls 
Partner 2: 12 Box Jump Overs 
Switch when both complete

Partners Run together, P1 does Wall Balls while P2 does Box Jump Overs. 
Switch stations when complete. Both Partners complete full 8 Rounds.

TIME CAP 25 MIN

iNDIVIDUAL OPTION:
6 ROUNDS
200m Run
12 Wall Balls 
12 Box Jump Overs 

3-4 rounds for quality of:
10 Dumbbell Bulgarian Split Squats, pick load
10 Dumbbell Bench Press, pick load

Deadlift 5-4-3-2-1-1-1 
Use the heaviest weight you can for each set.
Rest as needed between sets.

9 Bar Muscle-ups**
9 Deadlifts, pick load RPE 7-8
7 Bar Muscle-ups
7 Deadlifts, 
5 Bar Muscle-ups
5 Deadlifts, 

Time cap: 10 mins

**Chest to bar pullups/pull-ups/jumping pull-ups/ring rows

then if up to it……

“Bonus: Bike Calorie: 8 x 30 secs / 30 secs

30 secs of work followed by 30 secs of rest for 8 intervals.

“

“8 rounds, each round for time, of:
48 Double Unders or single unders
12 Burpees or Up Downs
12 Toes-to-bars or hanging knee raise

Rest 1 min between each round.”

2-3 Rounds for Quality

max flex arm hang
max forearm plank hold 
20 Russian Twists

Strength Squad: Bench and Back Squat

For time:
Row, 5 km

Every 3 mins (starting at 0:00) complete:
10 Bench Press, 155/95 lbs or pick load

Time cap: 34 mins

3-5 Rounds for Quality

3/3 Turkish Get Ups per arm
5 Bent over Barbell Row

2 Front Squats, pick load
Every 1:30 for 15 mins.
RPE 8-9 Heavy baby!

Complete as many rounds as possible in 12 mins
of: 
30 Air Squats
2 Zombie Rope Climbs or 10 Ring Rows

then 
2-3 rounds for quality of:
30 Banded Bicep Curls
30 Banded Tricep Extensions

Strength Squad: OH Press and Deadlift

1 Hang Power Snatch or hang power clean, pick load 
Every 30 secs for 10 mins.

then 

4 rounds for quality of:
8 Dumbbell Lunges, pick load
15 3 Way Calf Raises, pick load

then

10 min AMRAP

20 alternatig DB snatches
10 Deck Squats
10 bent over db rows

4 ROUNDS FOR TIME
400m Run or 500m row
10 Toes to Bar/hanging knee raise 
20 Dumbbell Bench Press (50s/35s) or pick load

time cap 30 min

3 rounds for quality of:
10-12 each side  Dumbbell Leaning Lateral Raises, pick load
12  Dumbbell Reverse Flies, pick load
10-12 Slant Board Goblet squats 
10/10 single leg glute bridge