ON A 8:00 RUNNING CLOCK…
Alt the following:
A) :10-:30 of Handstand Practice 
B) 10-20 Tuck or Hollow Rocks

Options…
HS Walking
Freestanding HS
Wall Handstand
Pike Box Walking
OH Hold
Bear Walk

Complete as many rounds as possible in 25 mins of:
Kettlebell Suitcase Carry, pick load, 200 m
100 Jump Ropes
100 Walking Lunges
50 Sit-ups
50 Kettlebell Goblet Squats, pick load


Complete KB Suitcase Carry then partition the reps of Jump Rope, Lunges, Sit-Ups, and Squats in any order / rep scheme to complete the round. Once all reps are completed, next round starts with KB Suitcase Carry and then again complete the reps in any order.

Strength Squad: Back Squat and Bench Press Max Testing

Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM

5 rounds, 2 mins each, for max reps of:
15 Dumbbell Push Press
max distance in remaining time Row
Rest 1 min

Overhead or Front Squat 1×3 at 70% 1RM
Overhead or Front Squat 1×3 at 80% 1RM
Overhead or Front Squat 1×3+ at 90% 1RM

Rest as needed between sets.

3 rounds for time of:
Run, 400 m
15 OHS or Front Squats
10 Burpee over Bar

Strength Squad

Deadlift and Strict Press Max Tests

Power Clean 1×2 at 70% 1RM
Power Clean 1×2 at 80% 1RM
Power Clean 1×2 at 90% 1RM
Power Clean 1×2 at 90% 1RM

Rest as needed between sets.

As many reps as possible in 12 mins of:
3 Hang Power Cleans
3 Box Jumps/ Step Up
6 Hang Power Cleans
6 Box Jumps/ Step Up
9 Hang Power Cleans
9 Box Jumps/ Step Up
…
Continue adding 3 reps each round to each movement until time expires.

3 rounds for time of:
Row, 800 m
30 Push-ups
Run, 800 m
15 Pull-ups/ Ring Rows

Overhead or Front Squat 1×5 at 60% 1RM
Overhead or Front Squat 1×5 at 70% 1RM
Overhead or Front Squat 1×5+ at 80% 1RM

Rest as needed between sets.

*2-3 Additional Reps if mechanics are solid.

Complete as many rounds as possible in 9 mins of:
1 Power Snatch or clean
2 Front or Overhead Squats
3 Box Jump Overs

Athlete Instructions
Box Jump Overs- option for Box Step Over

3 ROUNDS
12 Single Arm DB Tricep Kick Back 
12 Alt. KB Gorilla Rows 
20 Russian Twist

Every 1 min for 20 mins, alternating between:
Monostructural Cardio, 2 mins
max rep Strict Pull Up/ Ring Row, 1 min
max rep Sit-ups, 1 min
Kettlebell Front Rack Hold, pick load, 1 min
Rest 1 min

Strength Squad

Bench Press and Squat Supersets