3 Shoulder Press, 60% 1RM

Every 2 mins for 8 mins.

Every 1:00 (14:00)
Odd Minute: 100-200m Run (or 5-8x50ft Shuttle Run)
Even Minute: 10 Bench Press (BB or DB)

Strength Squad: Bench and Squat supersets

3 Back Squats, 65% 1RM

Every 2 mins for 8 mins.

22-16-12-8
Wall Balls 
Calorie Row

Time Cap 12min

EMOM x10:
Odd: 7 Scap Pull-ups + 7 Kip Swings
Even: 10 DB Pull Overs

2 sets
3 Rounds
12 V/ Tuck/ or Sit-Ups
10 Pull Ups/ ring rows
8 Burpee 
-rest 3:00 between sets

Strength Squad: Strict Press and Deadlift supersets

1x [ 1 Squat Clean* + 1 Push Jerk ], pick load

Every 1 min for 10 mins.

*Option for Power Clean + Front Squat 

7:00 AMRAP
30-50 Calorie Air Bike
Max Clean and Jerks (BB or DB)

In Teams of 2:
400m Run (together) or other choice of cardio
10 Synchro Wall Walks/ Inch Worms
800m Run (together) 
50 Synchro Single Dumbbell or Body weight Box Step Up 
400m Run (together) or other choice of cardio

Post Workout
EMOM x10:
Odd: 25 Double Unders (or single unders)
Even: 10 Seated DB Strict Press or HSPU

For time, partitioned any way:
60 Pull Ups/ Ring Rows
80 Calorie Row
120 Wall Balls 

Time Cap: 20 Min

Core Post Workout Finisher

3 rounds for quality of:
20 Medicine Ball Oblique Twists, pick load https://www.youtube.com/watch?v=MgHwFMmQexc
Rest 30 secs
20 Plank KB or DB Drag Throughs, pick load youtube.com/watch?v=-3Yj73PTBw8&feature=youtu.be
Rest 1 min

1x [ 2 Power Snatches + 1 Overhead Squat ], pick load

Every 2 mins for 10 mins.

RPE 7

Power Snatches- touch and go

50-40-30-20-10 
Jump Rope
Abmat Sit Ups


Time Cap: 10 Min

Strength Squad: Bench and Squat supersets