100 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
80 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
60 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
40 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
20 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft

Time cap: 25 mins

Complete in teams of 2.
Single Dumbbell Walking Lunge- together and bike calories shared.

Post Workout Core
3-4 rounds for quality of:
20 medball Sit-ups, pick load
14 Around-the-Worlds
20 Banded Paloff Press

12 min EMOM:
Min 1: :30 HS Hold/ walk/ piked plank hold on floor or box**
Min 2: :15-30 Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: :15- 30 Arch Body Hold

15:00 AMRAP
400m Row
20 Push Ups
10 V Up or Tuck Up

1x [ 2 Power Cleans + 1 Push Jerk ], pick load

Every 1:30 for 12 mins.

Athlete Instructions
Add weight across sets by feel

3 sets
4:00 AMRAP
60 Jump Ropes
15 Front Squats 
60 Jump Ropes
Max Power Cleans in the remaining time.
-rest 2:00 between sets-

Thursday Strength Squad: Bench and Squat supersets

Max Plank Hold 

then


EMOM 8
1-5 Strict Pull Ups or Challenging Ring Rows

20:00 AMRAP
400m Run
5 Wall Walks or 10 Inchworms

10 MIN EMOM
1 Snatch Pull + 1 Hang Snatch

*Add weight across sets as form allows 

9:00 AMRAP
3, 6, 9, 12…
Power Snatch 
Burpee Over Bar

Strength Squad: Shoulder press and Deadlift Supersets

In 15-20 MIN
5 sets x 3 Tempo Back Squats, 65-70% 1RM

Athlete Instructions
3 seconds down, 3 in the hole

For time:
30-40 Wall Balls
25 Toes-to-something
30-40 Box Jumps
25 Toes-to-something
30-40 Wall Balls

Time cap: 17 mins

For time:
Partner Run, 400 m
90 Deadlifts
Partner Run, 400 m
60 Hang Power Cleans
Partner Run, 400 m
30 Shoulder-to-Overheads
Partner Run, 400 m

Post Workout Pump
4 rounds for quality of:
8/8 Single Arm Bottoms-up Kettlebell Press, pick load
10 Seated Dumbbell Balboa’s, pick load https://www.youtube.com/watch?v=hRutUV_nbi8
10 Dumbbell Snow Angels, pick load https://www.youtube.com/watch?v=y7Enz8rnHt8