Every 1 min for 10 mins: 


2 Power Snatches, 60% 1RM

or

Every 1 min for 10 mins.

2-5 People Makers

Time cap 15 

3 rounds for time of:
50 Wall Balls, 
25 Toes-to-something

rest


then 
2-3 rounds for quality of:

10 Diamond Push-ups
10/10 single leg calf raises

For time:
Run, 400 m
25 Bench Press
2-4 Wall Walks or 8 DB Z press
Run, 400 m
20 Bench Press, 
2-4 Wall Walks or 8 DB Zpress
Run, 400 m
15 Bench Press, 
2-4 Wall Walks or 8 DB zpress
Run, 400 m
10 Bench Press, 
2-4 Wall Walks or 8 DB z press

Time cap: 22 mins

“Post Workout PUmp

3-4 rounds for quality of:
20 Single Leg Weighted Hip Thrusts, pick load
20 Dumbbell Death Marches, pick load”

Strength Squad: Bench and Back Squat

Take 18 minutes to 

work up to your heaviest set of 3 Deadlifts for the day

“10 rounds for time of:
10 DB Plank Drags
12 Sit-ups
2 Zombie Rope Climb

Time Cap 12 minutes

If time:

4 rounds for quality of:
10 Ring Rows
10 Alternating Dumbbell Hammer Curls, pick load”

Take 6-8 minutes to find:
max weighted pullup or
mas set strict pullup or
A single set of Assisted Pull-ups for max reps.

AMRAP 16 mins: 
Complete as many rounds as possible in 16 mins of:
14/11 Row Calories
7 Lateral Burpee Over Bars
2 Clean & Jerks, (heavy to you) or substitue with 2 heavy kb headcutters


Bonus if time:

3-4 rounds 
10 pushups
10 db pullovers

Strength Squad: Deadlift and Overhead Press

Take 15 min 

work up to your heaviest set of 3 back squats for the day

For time:
21/16 Air Bike Calories
21 Goblet Squats, 
15/12 Air Bike Calories
15 Goblet Squats, 
9/8 Air Bike Calories
9 Goblet Squats, 

Time cap: 6 mins


rest 

4 rounds for quality of:
20 Dumbbell Lunges, pick load
30 Alternating V-ups
Hollow Hold, 30 secs

5 rounds for time of:
50 Double Unders or 50 single unders
25 Kettlebell Swings, pick load
15 Hand Release Push-ups or DB Floor Press

time cap 20 min

Post workout pump:

10 90/90 Switches
16 Lunges pick load
5 Inchworms
Side Plank, 40 secs

EMOM 9 
1. 1-3 Wall walks or inchworm with pushup
2. Practice foot hold for rope climbs on box 
3. 8-10 DB Cossack Squats

6 rounds for time of:
2 Zombie Rope Climbs or 3 rope climbs
Bear Crawl, 25 ft or HS Walk 
8 Dumbbell Front Squats, pick load
Bear Crawl, 25 ft or HS Walk 

time cap 18 min