Complete as many rounds as possible in 18 mins of:
15 Bike Calories
10 Dumbbell Renegade Rows

*Every 3 mins complete:
Run, 200 m

Dumbbell Renegade Rows- 1 rep = push-up + L Row + R Row

Complete as many rounds as possible in 10 mins of:
30 Jump Ropes
15 Barbell or DB Snatch max load 75/55)

Post Workout Acessory
3-4 Rounds
12/12 Kneeling Banded Twist
10 Deck Squats
:30 Hollow/ Tuck Hold

3 Shoulder Press, 70% 1RM

Every 2 mins for 8 mins.

Partner Workout
32-24-18-12-6 Calorie Air Bike

Complete in teams of 2.

Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

Strength Squad: Bench and Deadlift Supersets

3 Back Squats, 75% 1RM

Every 2 mins for 8 mins.

3 sets: 
3:00 AMRAP
50ft Front Rack DB Walking Lunge 
Max Rounds
5 Strict Pull Ups/ Ring Row
10 Push Ups
10 V-Ups/ Tuck Ups or Sit Ups
-rest 1:00 between sets-

8 MIN EMOM
125-200m Row
-rest 2:00-

8 MIN EMOM
2 Clean and Jerk OR DB Clean and Press (RPE 6)
-rest 2:00-

8 MIN EMOM
8 Burpees or Lateral Burpee over bar

* Option for Up downs or updown over bar 

Strength Squad: Strict Press and Deadlift supersets

3 Deadlifts, 75% 1RM

Every 2 mins for 8 mins.

3 Sets:
20 Wall Balls 
10 Box Jump Overs 
10 Wall Balls 
5 Box Jump Overs 
-rest 2:00 between sets-

4 rounds for quality of:
20 Alternating Dumbbell Shoulder Press, pick load
Rest 30 secs
10 Bent Over Lateral Raises, pick load
Rest 30 secs
10 Kettlebell Crush Grip Curls, pick load
Rest 30 secs
10 Dips
Rest 2 mins

Teams of 2
3 Rounds
750m Row
10 Power Cleans (split between partners)
100ft Dumbbell Farmer Carry (each)

20 min Cap