For time:
3 rounds of:
25 Jump Ropes
5 Clean & Jerks, weight 1
— then —
3 rounds of:
25 Double Unders
5 Clean & Jerks, weight 2 (option to add load)
— then —
3 rounds of:
25 Double Unders
5 Clean & Jerks, weight 3 (option to add load)

Post Workout Pump
3 rounds for quality of:
8 Seated Dumbbell Shoulder Press, pick load
10 Plate Front Raises, pick load
20 Alternating Dumbbell Hammer Curls, pick load

Every 1:30 for 9 mins.
2 Back Squats, 65 – 75% 1RM

Fast out of the hole!

Complete as many rounds as possible in 15 mins of:
40 Row Calories
40 Air Squats

Strength Squad: Bench and Back Squat supersets

3-4 rounds for quality of:
16 Alternating Dumbbell Bench Press, pick load
15 Banded Chest Flies

For time:
20 Air Bike Calories
20 Dumbbell Snatches
15 Air Bike Calories
15 Dumbbell Snatches
10 Air Bike Calories
10 Dumbbell Snatches
5 Air Bike Calories
5 Dumbbell Snatches

Time cap: 10 mins

On the 13:00

15 Air Bike Calories
15 Dumbbell Snatches
10 Air Bike Calories
10 Dumbbell Snatches
5 Air Bike Calories
5 Dumbbell Snatches

Time cap: 6 mins

4 rounds for quality of:
Handstand Hold, 30 secs or Plank 60 sec
20 Shoulder Taps (Handstand/ Pike/ Plank Position)
1:00 KB Front Rack March

For time:
20 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
15 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
10 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 
5 Box Jumps or Step Up
2 Walk Walk, Inch Worms or 15ft hswalk 

Strength Squad: Deadlift and Strict Press supersets

25 MIN AMRAP
Run, 400 m or Row 500m
15 Pull-ups
30 Push-ups
45 Air Squats

*Complete run in one effort and you may partition the Pull Up/ Push Up/ Air Squat reps however you like each round

Post Workout Core
2-3 rounds for quality of:
15 Weighted Sit-ups, pick load
:30 Hollow/ Tuck Hold
15/15 Kettlebell Side Bends, pick load

8 rounds, 2 mins each, for max reps of:
10-20 Air Bike Calories
max reps people makers
Rest 1 min

Post Workout Core
2-3 rounds for quality of:
10-20 Weighted Sit Up
40 Alt Heel Taps
40 Flutter Kicks
Rest 2 mins btw sets

8 MIN EMOM
2 Pause Back Squats

Start Light and Build Load across sets as for allows (:02 at bottom of squat)

10 rounds for time of:
10 Wall Balls
1-3 Wall Walks or inchworms