Every 1 min for 8 mins, alternating between:

2-3x [ 1 Kick-up + 1 Negative Handstand Push-up ]. or 1-2 wall walks
10 Alternating V-ups or tuck ups

2 rounds, each round for time, of:

Single Dumbbell Walking Lunge, pick load, 50 ft
12 Strict Handstand Push-ups or Pushups or z-press
Single Dumbbell Walking Lunge, 50 ft
9 Strict Handstand Push-ups
Single Dumbbell Walking Lunge 50 ft
6 Strict Handstand Push-ups
Single Dumbbell Walking Lunge 50 ft

Rest 3 mins between each round.

Time Cap 18 min

5 rounds for time of:
15 Toes-to-bars or knee raises or sit ups
15 Burpee or up downs

16 min time cap

Bench Press 3x Max Effort at 155/95 lbs or pick load 

Rest 1 min between sets.

Strength Squad: Deadlift and Strict Press

6 Front Squats, pick load

Every 2 mins for 8 mins.




then 

3 rounds 

8/8 braced Dumbbell RDL
1 min forearm plank

For time:
Run, 400 m (500m row)
15 Clean & Jerks (or db clean and press) pick load
Run, 400 m
12 Clean & Jerks, 
Run, 400 m
9 Clean & Jerks, 

Every time you break complete:
Run, 200 m (250m row)

Time cap: 16 mins


Athlete Instructions
Unbroken Clean and Jerks, 200m Penalty Run each break

6 rounds for time of:
Partner Run, 200 m
12 Wall Balls, 
12 Box Jump or Step Overs

Complete in teams of 2.

Complete as-
6 ROUNDS
200m Run (Together)
Partner 1: 12 Wall Balls 
Partner 2: 12 Box Jump Overs 
Switch when both complete

Partners Run together, P1 does Wall Balls while P2 does Box Jump Overs. 
Switch stations when complete. Both Partners complete full 8 Rounds.

TIME CAP 25 MIN

iNDIVIDUAL OPTION:
6 ROUNDS
200m Run
12 Wall Balls 
12 Box Jump Overs 

3-4 rounds for quality of:
10 Dumbbell Bulgarian Split Squats, pick load
10 Dumbbell Bench Press, pick load

Deadlift 5-4-3-2-1-1-1 
Use the heaviest weight you can for each set.
Rest as needed between sets.

9 Bar Muscle-ups**
9 Deadlifts, pick load RPE 7-8
7 Bar Muscle-ups
7 Deadlifts, 
5 Bar Muscle-ups
5 Deadlifts, 

Time cap: 10 mins

**Chest to bar pullups/pull-ups/jumping pull-ups/ring rows

then if up to it……

“Bonus: Bike Calorie: 8 x 30 secs / 30 secs

30 secs of work followed by 30 secs of rest for 8 intervals.

“

“8 rounds, each round for time, of:
48 Double Unders or single unders
12 Burpees or Up Downs
12 Toes-to-bars or hanging knee raise

Rest 1 min between each round.”

2-3 Rounds for Quality

max flex arm hang
max forearm plank hold 
20 Russian Twists

Strength Squad: Bench and Back Squat

For time:
Row, 5 km

Every 3 mins (starting at 0:00) complete:
10 Bench Press, 155/95 lbs or pick load

Time cap: 34 mins

3-5 Rounds for Quality

3/3 Turkish Get Ups per arm
5 Bent over Barbell Row