Every 2 mins for 12 mins:
Power Clean + Hang Power Clean + Push Jerk 

Every 2 mins for 12 mins.

Athlete Instructions
Go by feel

or other option for athletes that don’t want to Olympic Lift

Every 2 mins for 12 mins.
DB Complex – do all reps without putting db down

5 DB RDL
5 DB OH Press
5 DB Front Squat
5 Bent over DB row

For time:
15 Power Clean & Jerks, 
15 Reverse Burpees (deck squats)
12 Power Clean & Jerks, 
12 Reverse Burpees 
9 Power Clean & Jerks, 
9 Reverse Burpees


Athletes Pick load and have the option 
or D-ball over shoulder instead of Clean and Jerks

7 rounds, 2 mins each, for max reps of:
10 Box Jumps OR Step Ups
max reps in remaining time Row Calories
Rest 2 mins

POST WORKOUT STRENGTH
Max Plank Hold

then

3 rounds for quality of:
8 Dumbbell Z Press, pick load
10 Banded Push-ups or Push Ups
Rest 1 min

Strength Squad: Bench and Squat supersets

4 rounds for quality of:
16 Dumbbell Bulgarian Split Squats, pick load
30 3 Way Calf Raises
16 Alt DB Curls

Complete as many rounds as possible in 10 mins of:
24 Jump Ropes
12 Overhead or Front Squats, 

65/45 or weight of choice

3 Deadstop Deadlifts
16 Alternating Dumbbell Upright Rows

Every 2 mins for 10 mins.

Athlete Instructions
70% 1RM OR RPE 7

70 Air Bike Calories
45 Deadlifts

Time cap: 12 mins

185/125 lbs or weight of choice

Strength Squad: Deadlift and Shoulder Press supersets

SKILL WORK
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can or in handstand on wall
Min 2: 15-30 Second Hollow Body Hold
Min 3: 15-30 Second Arch Body Hold

For 4 cycles:
AMRAP in 4 mins of:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

For time: For time:
Partner Run, 1 mi
Row, 1600 m
Partner Run, 1 mi

Time cap: 30 mins 

split up work with partner

if not running – 100-120 cal or airdyne

Post workout 
3 rounds for quality of:
10 Weighted Barbell Hip Thrusts, pick load
20 DB Box Step-ups, pick load

For time:
9 Front Squats*
7 Bar Muscle-ups /Up down jumping pullups/up down ring row**
7 Front Squats, 
5 Bar Muscle-ups**
5 Front Squats, 
3 Bar Muscle-ups**

Time cap: 10 mins

*135/95. or athletes choose weight 

Post workout strength


Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7

then

2 rounds for quality of:
20 Weighted Russian Twists, pick load
100 ft Dumbbell Suitcase Carry each arm, pick load