Power Clean 1×2 at 80% 1RM
Power Clean 1×2 at 90% 1RM
Power Clean 1×1 at 95% 1RM
Power Clean 1×1 at 95% 1RM
Power Clean 1×1 at 95% 1RM

Rest as needed between sets.

3 rounds, each round for time, of:
25 Assault Bike Calories
10 Power Cleans

Rest 3 mins between each round.

PARTNER WORKOUT 

Complete as many rounds as possible in 26 mins of:
50 Box Jump Overs
40 Single Arm Dumbbell Overhead Lunges
30 Toes-to-something
20 Handstand Push-ups or DB Push Press

Athlete Instructions
Complete in teams of 2.

P1 works while P2 rests. Split work as needed.

Single Arm Dumbbell Lunges- alt legs each rep and switch arms as needed.

Strength Squad

Bench and Squat supersets

Overhead or Front Squat 1×5 at 80% 1RM
Overhead or Front Squat 1×3 at 90% 1RM
Overhead or Front Squat 1×1+ at 95% 1RM

Rest as needed between sets.

4 rounds for time of:
10 Front Squats
10 Strict Dips 

*Dips: Use bar, rings or bench

3 rounds for quality of:
20 Banded Lat Pulldowns
Rest 30 secs
3-7 Strict Pull-ups or pull up negatives

Every 1 min for 16 mins alternating between:
:45 Jump Ropes 
:45 max rep Tuck/ V/ Sit -ups
:45 max rep Pull Ups/ Ring Rows
Rest 1 min

Strength Squad

Deadlift and Strict Press Supersets

Bench Press 1×5 at 80% 1RM
Bench Press 1×3 at 90% 1RM
Bench Press 1×1+ at 95% 1RM

Rest as needed between sets.

For time:
40 Push Press
40 Burpees
Run, 400 m

For 5 cycles:
AMRAP in 3 mins of:
9 Wall Balls
6 Toes-to-something
3 Handstand Push-ups/ Dumbbell Push Press

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

POST WORKOUT FINISHER
3-4 Rounds
12 DB Pull Overs
12/12 DB Side Bends

For time:
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Deadlifts (weight 1)
30 Assault Bike Calories
20 Jumping Pull-ups
20 Power Cleans (weight 2)
30 Assault Bike Calories
20 Pull-ups/ Ring Rows
20 Power Snatches (weight 3)

25 MIN CAP

Weight 1: Heaviest
Weight 2: Lighter
Weight 3: Lighter

POST WORKOUT CORE
3 rounds for quality of:
Russian Twist, 40 secs
Plank Hold, 40 secs