3-4 Rounds
10 Deck Squats
10/10 Single Leg Deadlift

80-60-40-20-10
Jump Rope
40-30-20-10-5
Single Dumbbell Squat 

Time cap: 16 mins

3 Rounds
10 DB Row
15 Vup/ tuck up

8 sets:
200 Run
10 Handstand Push Ups/ 8 DB Strict Press
-rest 1:00 between sets-

Strength Squad: Squat and Bench supersets

8 MIN EMOM

3 Power Cleans

*Increase weight across sets as form allows

2 rounds, each round for time, of:
15 Air Bike Calories
5 Power Cleans
12 Air Bike Calories
4 Power Cleans
9 Air Bike Calories
3 Power Cleans

Go every 10 mins.

10 MIN EMOM
Min 1: :30 Hollow Hold
Min 2: :30 Handstand or Plank Hold

3-3-3-4:00 AMRAP
3 Wall Walks/ inch worm
10-15 Toes to something
Max Box Jump Overs 
-rest 1:00 between sets-

Strength Squad: Shoulder Press and Deadlift Supersets

25:00 AMRAP
400m Run
5 Rounds of “Cindy”
5 Pull Ups/ Ring Rows
10 Push Ups
15 Air Squats

3 rounds

10-20 calf raises
Banded lateral walk 20 steps right/20 steps left
10-20 Palloff press r/l 

Teams of 2:
250 Calorie Air Bike 
One partner must always be doing a Dumbbell Farmer Hold . Switch on the bike as desired.

POST WORKOUT PUMP
3-4 rounds for quality of:
10 DB Arnold Press, pick load
10 DB Row, pick load
10 Dips
10 Dumbbell Lateral Raises, pick load

10 MIN EMOM
Min 1: 1-5 Strict Pull Up or Challenging Ring Row
Min 2: :30 Handstand or Plank Hold

For Time
15 Front Squats 
15 Bar Facing Burpees
12 Front Squats 
12 Bar Facing Burpees
9 Front Squats
9 Bar Facing Burpees
6 Front Squats
6 Bar Facing Burpees
3 Front Squats
3 Bar Facing Burpees