In 30 mins do:
100 Jump Ropes
50 Synchronized Sit-ups
80 Jump Ropes
40 Synchronized Sit-ups
60 Jump Ropes
30 Synchronized Sit-ups
40 Jump Ropes
20 Synchronized Sit-ups
20 Jump Ropes
10 Synchronized Sit-ups
then in the remaining time, AMRAP of:
50 Assault Bike Calories
50 Back Rack Lunges, 115 lbs
50 Toes-to-something

STRENGTH SQUAD
Bench Press and Squat Supersets 

ON A 10:00 RUNNING CLOCK…
Practice Inversion Skills…*

Inversion Options…
Wall/ Freestanding HS Hold 
HS Pirouetting
HS Walking 

*If uncomfortable/ unable to get inverted complete the below option…

EVERY 2:30 x 4 SETS 
8-10/8-10 Single Arm Supported DB Bent Over Rows 
:30/:30 Single Arm Plank Hold 

-Rest w/ Time Remaining- 

4 rounds, each round for time, of:
Row 500-350m
15 Burpees Over Rowers

Rest 2 mins between each round.

Deadlift Wendler WK 3
Week 3: use 1RM found in last strength cycle or go by feel
5 reps x 75%
3 reps x 85%
1+ reps x 95%

5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

STRENGTH SQUAD
Deadlift and Strict Press Supersets

Bench Press Wendler WK 3
Week 3: use 1RM found in last strength cycle or go by feel
5 reps x 75%
3 reps x 85%
1+ reps x 95%

Every 1 min for 20 mins, alternating between:
Run, 300 m, 2 mins
max rep Dumbbell Goblet Squats 1 min
Rest 1 min

2 rounds for time of:
125 Single Unders/ 75 Double Unders
30 Pull-ups/ Ring Rows
15 Deadlifts
125 Single Unders/ 75 Double Unders
30 Dumbbell Push Press or HSPU
15 Pull-ups/ Ring Rows

*Adjust pull up reps as needed

Back Squat Wendler WK 2
Week 2: use 1RM found in last strength cycle or go by feel
3 reps x 70%
3 reps x 80%
3+ reps x 90%

As many reps as possible in 8 mins of:
1 Front Squat
1 Burpee Over Bar
2 Front Squats
2 Burpee Over Bars
3 Front Squats
3 Burpee Over Bars

3 rounds, each round for time, of:
Run, 800 m
40 Russian Kettlebell Swings
Suitcase Carry 200 m

Rest 2 mins between each round.

STRENGTH SQUAD
Bench Press and Squat Supersets