3 rounds for quality of:
10/10 DB Split Squats, pick load, (can have front leg elevated for advanced 
athletes
20 Weighted Calf Raises, pick load

For time:
AMRAP in 3/3/3/4 mins of:
15/12 Row Calories
15 Sit-ups
max reps in remaining time T2bar or Hanging Knee Raise or DB Russian Twists
Rest 1 min
…
Repeat until you reach 75 T2bar Hanging Knee Raise reps. or 100 DB russian twists

Time Cap 16 min

Tabata Burpee Over Bar or UPdowns over Bar

The Tabata interval is 40 secs of work followed
by 20 secs of rest for 12 intervals.

Tabata score is the total reps performed in all of the intervals.

For time:
50-75 Dumbbell Snatches, pick load
50-75 Cal Airdyne

For time:
30 Back Squats, 135/95 lbs or pick load
45 Chest-to-bar Pull-ups or Pullups
30 Back Squats, 135/95 lbs
15 Bar Muscle-ups or Chest to Bar pull-ups
30 Back Squats, 135/95 lbs

Time cap: 16 mins

Athlete Instructions
Athlete Instructions
* Barbell is from the floor, not rack

Alternate Option: 
For time:
30 Dumbbell Front Squats, pick load
30 Ring Rows
30 Dumbbell Front Squats, pick load
30 Jumping Pull-ups or pull-ups
30 Dumbbell Front Squats, pick load

Post workout pump

3 rounds for quality of:
10 single leg glute bridge or 20 db glute bridge
20 Tibia Raises
10/10 single leg calf raises

Strength Squad

Deadlift and Strict Press supersets

Run 800m or Row 1k

30 Dumbbell Bench Press, pick load
200 Double Unders or 250 single unders
Dumbbell Walking Lunge, pick load or bodyweight 100 ft

Run 800m or Row 1k

Post workout pump: 
3-4 rounds for quality of:
12 Seated Alternating Dumbbell Strict Press, pick load
10 Dumbbell Tricep Kickbacks, pick load

For time:
Partner Workout
120 Wall Balls, 
80 Pull-ups or Ring Rows or DB bent over row
120 Dumbbell Snatches, 35/25 lbs
100 Box Jump Overs, in or step overs

Time cap: 30 mins

Post Workout Pump: 

3- 4 rounds
10 Plank Shoulder Taps
12/12 banded Palloff Press
30-60 sec Hollow Hold or tuck hold, 30 secs
Rest 

3 rounds for quality of:
10 Heels Elevated Goblet Squats, pick load
24 Single Leg Dumbbell Calf Raises, pick load
Rest 1 min

Every 1:30 (12 sets)

20/16 Calories (Any Machine)
20 Burpees or Updowns
25 Kettlebell Swings (53/35)
15 Pushupss

8 min EMOM:
Min 1: 1-3 Rope Climps or 1-2 Rope pull to stand
Min 2: 12-20 V-ups or Tuck ups
Min 3: 45 sec Heavy Farmer Carry. 50/35 lbs
Min 4: 12 Bodyweight Hip Thrusts

3 rounds, each round for time, of:
Run, 200 m
50 Double Unders or 60 single unders
12 Toes-to-bars/Knee raises or Plank Shoulder taps

Go every 7 mins.

or 

3 rounds, each round for time, of:
Run, 100 m
30-50 Single Unders
10 Hanging Knee Raises or Plank Shoulder Taps

Go every 7 mins

Strength Squad: Bench and Squat supersets