EMOM 9 MIN
Min 1: Jump Rope Practice (Singles, doubles, crossover, side to side, single leg… really anything athletes wants to try or practice)
Min 2: Rope Climb Practice
Min 3: Farmer Carry 

4 rounds for time of:
Run, 400 m
20 Box Jumps or Slamballs
Walking Lunge, 100 ft

20:00 cap

Strength squad: Bench and Squat supersets

3 Power Snatches or 6 KB Headcutters
Every 1 min for 7 mins.

Go by feel and add load as form allows

25 Toes-to-something
25 Overhead or Front Squats
25 Burpee Over Bars
Rest 1 min
25 Burpee Over Bars
25 Overhead or FrontSquats
25 Toes-to-something

Time cap: 15 mins

8 MIN EMOM
3 Clean Deadlifts, pick load or Conventional deadlifts for athletes not interested in Olympic weightlifting 

Athlete Instructions
Go by feel be sure to review how the clean deadlift differs from a conventional deadlift

5 rounds, each round for time, of:
15-25 Row Calories
15-25 Bike Calories

Go every 5 mins.

Strength Squad: Deadlift and Strict Press Supersets

3 rounds for quality of:
5 Hanging Leg Raises (strict knee to chest or TTB)
Side Plank, :30/:30

800m Run or Row
then
10 Rounds:
3-5 Pull-ups
6-10 Push-ups
9-15 Air Squats
then
800m Run or Row

25min cap

For time: 
ChipperPartner Workout
Split up work between partners


60 Toes-to-bars/Hanging knee raise/Toe to Something
40 Air Bike Calories
40 Row Calories
60 DB Snatches – pick load

Time cap: 22 mins

Post Workout Pump: 3 Rounds for Quality

100m Heavy Farmer Carry – pick load
20 DB Glute Bridges – pick load
3/3  Half Turkish Getups

For quality 3 Rounds 
10 Dumbbell Bent Over Rows, pick load
10 Dips
10/10 Palloff Press 

Complete as many rounds as possible in 20 mins of:
Run, 200 m
2 Zombie Rope Climbs or rope climbs
8 Ball slams

3 Bench Press, 78% 1RM
Core Movement: Alternate every other round: 30 Weighted Russian Twists and 15 V up or Tuck Ups

Every 2 mins for 10 mins.

6 rounds, each round for time, of:
36 Jump Ropes
9 Burpee Over Bars
6 Deadlifts

Rest 1 min between each round.

Strength Squad: Bench and Back Squat