3 Shoulder Press, 65% 1RM

Every 1:30 for 6 mins.

For Time:
10 Front Squats 
30 Sit Ups
10 Thrusters 
-Rest 1:00-
10 Front Squats 
20-30 Toes to Something
10 Thrusters 
-Rest 1:00-
10 Front Squats
20-30 Pull Ups or ring rows
10 Thrusters 

3 Deadlifts, 70% 1RM

Every 2 mins for 8 mins.

16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest

Strength Squad: Back Squat and Bench supersets

3 Power Snatches, pick load

Every 1 min for 10 mins.

6 sets
7 Box Jumps 
14 Kettlebell Swings 
21 Double Unders/ 28 Single Unders
-rest 1:00 between sets-

Part A: Perform 3 sets of 3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into

Part B: 12min EMOM:
Min 1: 12 Bent Over DB Rows
Min 2: Max Chin over Bar or chest to rings Hold with 30 second cap (band or toe asist for bar hold as needed)
Min 3: 15 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

5 Rounds
12 Calorie Row
V-Ups/ tuck up/ sit up
9 Dumbbell Bench Press 

Time cap: 16 min

Strength Squad: Deadlift and Strict Press supersets

3 Back Squats, 70% 1RM

Every 2 mins for 8 mins.

10:00 AMRAP
5-10-15-20-25…
Air Squats
Devils Press (single arm alternating)

Teams of 2
Partner 1: 400m Row
Partner 2: 20 Calorie Air Bike
10 Rope Climb (Split) (or 20 Strict Pull Ups/ 30 Ring Rows, Split)
Partner 1: 20 Calorie Air Bike
Partner 2: 400m Row
75 Push Up (Split)
Partner 1: 400m Row
Partner 2: 20 Calorie Air Bike
75 Synchro Air Squat
Partner 1: 20 Calorie Air Bike
Partner 2: 400m Row

Time cap: 35min

Post Workout: 2-3 rounds for quality of:
15 Strict Hanging Leg Raises/ Knees to Chest
Single Arm Dumbbell Overhead Carry R Arm, pick load, Hallway carry (down and back)
10x [ V-up or Tuck Up ]
Single Arm Dumbbell Overhead Carry Left Arm, Hallway carry (down and back)

3 Deadlifts, 65% 1RM

Every 2 mins for 8 mins.

3 Sets: 4 MIN AMRAP
4 Wall Walks/ Inch Worms
20 Jump Rope
10 DB Snatches

2 MIN Rest btw sets