3 rounds for quality of:
10/10 DB Row
20 Alt DB Curl
10 V-ups/ Tuck Up
Copenhagen Plank, :30/:30
Rest 2 mins

8 rounds
10 Russian Kettlebell Swings 
30 Jump Ropes

5 Shoulder Press, 70-80% 1RM

Every 2.5 mins for 10 min

For time:
20 Wall Balls
18 Box Jump or Step Overs
30 Wall Balls
18 Box Jump or Step Overs
40 Wall Balls
18 Medicine Ball Box Step Overs
66 Wall Balls
18 Medicine Ball Box Step Overs
40 Wall Balls
18 Box Jump or Step Overs
30 Wall Balls
18 Box Jump or Step Overs
20 Wall Balls

Time cap: 12 mins

Part A: Perform 3 sets of 3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into

Part B: 12min EMOM:
Min 1: 12 Bent Over DB Rows
Min 2: Max Chin over Bar or chest to rings Hold with 30 second cap (band or toe asist for bar hold as needed)
Min 3: 15 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

4 sets:
Min 1: :40 Max Calorie Machine
Min 2: :40 Max Sit Ups
Min 3: :40 Max Dumbbell Step Back Lunges 
Min 4: Rest

Strength Squad: Bench and Squat supersets

5 Deadlifts, 60% 1RM

Every 2 mins for 6 mins.

3 Rounds
25 Wall Balls 
15 Pull Ups/ Ring Row
10 Power Snatch (BB or DB)

5 Back Squats, 60% 1RM

Every 2 mins for 6 mins.

15-20 Calorie Air Bike
25 Burpees
15-20 Calorie Air Bike
-at 8:00-
15-20 Calorie Air Bike
20 Burpee to Plate
15-20 Calorie Air Bike
-at 16:00-
15-20 Calorie Air Bike
15 Burpee Box Jump Over 
15-20 Calorie Air Bike

Strength Squad: Strict Press and Deadlift supersets

1x [ 1 Power Clean + 1 Push Jerk ], pick load

Every 1 min for 8 mins.

RPE 5-6

21-18-15-12-9-6
Dumbbell Push Press 
42-36-30-24-18-12
Jump Ropes

3-4 rounds for quality of:
8/8 Dumbbell Bulgarian Split Squats, pick load
8/8 Goblet Lateral Box Step-ups, pick load
10 reps/way 3 Way Calf Raises
Rest 2 mins

Complete as-
4 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks, inchworm or bear crawl
Minute 3: Box Step Ups 
Minute 4: Wallball to shoulder or dball to shoulder
Minute 5: Rest