3 SETS

:30/:30 Single DB Overhead Hold 
:30 Single DB Front Raise Hold 
:30 DB Change Plate Lateral Raise Hold 
:30 DB Upright Row Hold 

-Rest As Needed b/t Sets-

Complete as many rounds as possible in 15 mins of:
40 Jump Rope
20 Row Calories
10 Dumbbell Strict Press
5 Handstand Push-ups/ defecit push up/ push up

Strength Squad:

Deadlift and Strict Press Supersets

ON A 15:00 RUNNING CLOCK…
Build to a 3- Rep Mod-Heavy

Overhead Squat or Front Squat 

4 rounds for time of:
Run, 400 m
40 Air Squats

5 SETS
1x [ 2 Push Press + 2 Push Jerks ]
1x [ 2 Push Press + 2 Push Jerks ]
1x [ 2 Push Press + 2 Push Jerks ]
1x [ 2 Push Press + 2 Push Jerks ]
1x [ 2 Push Press + 2 Push Jerks ]

Start Light and build up to and past Workout Weight. 

3 rounds for time of:
30 Bike Calories
20 Pull-ups/ Ring Rows
10 Shoulder-to-Overheads

Deadlift 6-6-5-5-4-4-3-3-2-2

Go every 1 min.

Athlete Instructions
Athlete Instructions
RND 1+2: 6 Reps (Light)
RND 3+4: 5 Reps (Mod)
RND 5+6: 4 Reps (Mod+)
RND 7+8: 3 Reps (Mod-Heavy)
RND 9+10: 2 (Heavy)

As many reps as possible in 10 mins of:
2 Deadlifts
4 Toes-to-Something
2 Deadlifts
8 Toes-to-Something
2 Deadlifts
12 Toes-to-Something
…

Continue adding 4 Toes-to-Something until time expires.

3 rounds, each round for time, of:
Run, 800m -1 mi
30 Box Jumps

Go every 12min

Athlete Instructions
Run- BEG – 800m 
INT – 1200m
ADV – 1 Mile 

Strength Squad

Bench Press and Squat Supersets 

3 rounds for quality of:
Wall Sit, 1 min
Handstand Hold/ Plank Hold, 30 secs
Hollow Hold, 30 secs

2 rounds for time of:
30 Alternating Dumbbell Goblet Lunges
30 Burpees
20 Single Arm Dumbbell Overhead Lunges
20 up downs
10 Dumbbell Front Rack Lunges
10 Burpee Over Dumbbells

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex..

Power Clean + Thruster 

21-15-9 reps, for time of:
Thruster
Pull-up

Strength Squad

Deadlift and Strict Press Supersets