ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 3-Rep Thruster 

5 rounds, each round for time, of:
10-15 Burpees
10-15 Pull Ups/ Ring Rows
5 Thrusters

Go every 3 mins.

Deadlift 5-4-3-2

Start Moderate and build to Heavy.

2 rounds for time of:
40 Bike Calories
20 Deadlifts
20 Alternating Dumbbell Front Rack Lunges

Strength Squad:

Strength Squad

Deadlift and Strict Press Supersets

Complete as many rounds as possible in 16 mins of:
40 Jump Ropes
10 Handstand Push-ups/ DB Push Press
30 Jump Ropes
15 Hand Release Push-ups
20 Jump Ropes
20 Alternating Dumbbell Hang Snatches

POST WOD FINISHER
Every 1 min for 6 mins, alternating between:
Plank Hold, 30 secs
Hollow Hold, 30 secs

For time:
100 Wall Balls
80 Bike Calories
60 Toes-to-somethings
40 Burpees
20 Power Snatches

Partition movements however you like 

CORE FINISHER
3 rounds for quality of:
16/16 DB Side Bends
16 Front Plate Raises

Bench Press 8-6-4-2

Start Light-Moderate and end Heavy. 

For 2 cycles:
AMRAP in 7 mins of:
3 Wall Walks or Inchworms
6 Alternating DB Front Rack Lunges
9 Box Jumps

Rest 1:30 between each cycle.
For each cycle continue the AMRAP.

Every 1 min for 30 mins, alternating between:
max rep Machine Calories, 45 secs
Up Down Broad Jump, 45 secs
max rep Machine Calories, 45 secs
Plank Hold, 1 min
Rest 1 min

Strength Squad

Bench Press and Squat Supersets 

10 MIN EMOM
2 Power Cleans

For time:
2 Power Cleans
20 Pull-ups/ Ring Rows
4 Power Cleans
16 Pull-ups/ Ring Rows
6 Power Cleans
12 Pull-ups/ Ring Rows
8 Power Cleans
8 Pull-ups/ Ring Rows
10 Power Cleans
4 Pull-ups/ Ring Rows