20:00 AMRAP
Partner 1: 400m Run 
Partner 2: AMRAP
50ft Dumbbell Farmer Carry 
6 People Makers 

– Rotate when partner finishes the 400m run.
Post Workout Core

3 rounds for quality of:
20 Stick Sit Ups https://www.youtube.com/watch?v=z2d5OwSrUoY
20 Kettlebell Side Bends, pick load
:30/ :30 Star Plank https://www.youtube.com/shorts/A1zGsafeCUI

10 MIN EMOM
2 Power Snatches

Go by feel, can add load or keep weight the same across sets

14 MIN AMRAP
3 Wall Walks/ Inchworms
9 Overhead/ Front Squats
12 Pull-ups/ Ring Rows

2 Deadlifts, pick load

Every 3 mins for 12 mins.

Athlete Instructions
78-87% 1RM

3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 
Max Burpee Over Dumbbell
-rest 2:00 between sets-

2 Shoulder Press, pick load

Every 3 mins for 12 mins.

Athlete Instructions
78-87% 1RM

8 rounds, each round for time, of:
10-15 Row Calories
Run, 100 m

Go every 2 mins.

9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold or Chin Over Bar Hold (30 sec cap)
Min 3: Rest minute

16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings 
-rest till 7:00-

16-12-8
Calorie Air Bike
Toes to Something
-rest till 14:00-

16-12-8
Toes to Something
21-15-9
Kettlebell Swings

Strength Squad: Strict Press and Deadlift supersets

2 Back Squats, pick load

Every 3 mins for 12 mins.

2 sets
9-6-3
Squat Clean or Power Clean + Front Squat 
12-9-6
Handstand Push Ups or DB Push Press
-rest 3:00 between sets-

3-4 rounds for quality of:
8 Weighted Hip Thrusts, pick load
10 Good Mornings, pick load
7 Deck Squats
12/12 Kneeling Banded Twist

15 min AMRAP
200M Run
5 Strict Pull Ups or 10 Ring Rows