Every 1 min for 8 mins, alternating between:
10 Push Press, pick load. rpe 6-7
Row, 30 secs

6 rounds, each round for time, of:
Row, 250 m
50 Double Unders or 60 single unders 
5 Clean & Jerks, pick load heavy to you

Go every 3 mins.

Back Squat 5-4-3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 rounds for time of:
20-30 Reverse Lunges
20-30 Sit-ups

time cap 16 min 

then 

2-3 rounds 

30-60 sec side plank each side
30-60 sec forearm plank 

Thursday Strength squad: Bench and Back Squat

10 min EMOM

30-40 sec double under practice 

pick a skill – could be penguin taps, max double unders, 
single single double, crossovers, single unders, pogo jumps etc

10 rounds for time of:
Run, 200 m
10 Kettlebell Swings, pick load
5 Box Jumps 


time cap is 22 min

Power Snatch 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 rounds, each round for time, of:
12/10 Air Bike Calories
16 Chest-to-bar Pull-ups (ring rows)
12/10 Air Bike Calories
20 Pull-ups (jumping pullups)
12/10 Air Bike Calories

Rest 3 mins between each round.

16 min time cap

then


2-3 rounds 

10 AB Wheel
10 Alternating V-ups
10 Suitcase Sit Ups
Rest 1 min

Strength Squad: Deadlift and Press

Every 2:30 for 10 mins: 

8 Front Squats, pick load

For time:
10 Single Arm Dumbbell Thrusters, pick load
15 Push-ups
15 Single Arm Dumbbell Thrusters,
25 Push-ups
20 Single Arm Dumbbell Thrusters,
35 Push-ups
25 Single Arm Dumbbell Thrusters,
45 Push-ups
30 Single Arm Dumbbell Thrusters,

time cap 15 min

Dumbbell Snatch 2 Reps

Use the heaviest weight you can for each set.
Rest as needed between sets.

Athlete Instructions
Complete on an 8 min clock.

Build up to a Heavy DB Snatch on each Arm

In 15 mins, for max reps of:
40 Burpee Box Jump Overs, or updown box step ups
80 Pull-ups or jumping pullups
40 Burpee Box Jump Overs, 
max reps in remaining time Dumbbell Snatches, 50/35 lbs or pick load


then 

3 rounds for quality of:
25 ft kb suitcase carry per side
Side Plank, 30-90 seconds per side

For time:
3 rounds of:
30 Wall Balls, 
20/16 Row Calories
8 Wall Walks or inchworms with pushup
— then —
3 rounds of:
15 Wall Balls, 
15/12 Row Calories
4 Wall Walks or inchworms with pushup


25 min time cap

3 rounds

20 db Russian twists
10 archups
10/10 single leg calf raises
10 hammer curls