4 Back Squats, 70% 1RM

Every 2:30 for 12:30.

21-15-9
Thrusters 
Pull Ups/ Ring Rows

4 Shoulder Press, 65% 1RM

Every 2 mins for 8 mins.

2 sets
12 Calorie Air Bike
35 Jump Ropes
10 Calorie Air Bike
35 Jump Ropes
8 Calorie Air Bike
35 Jump Ropes
-rest 3:00 between sets-

Strength Squad: Bench and Squat supersets

4 Deadlifts, 70% 1RM

Every 2:30 for 10 mins.

3 sets
2 Rounds
8 Toes to Something
2 Wall Walks/ Inch Worms
8 Hang Power Cleans 
-rest 2:00 between sets-

EMOM 8
MIN 1: 3-7 Strict Pull Ups or Challenging Ring Rows
MIN 2: Rest

As few sets as possible to finish:
AMRAP 2:00
60 Lateral Burpee Over Bar
60-80 Calorie Row
-rest 1:00 between sets-

Repeat until you complete the total number of reps.

Time cap: 23 mins

Strength Squad: Strict Press and Deadlift supersets

2 Power Snatches 
Every 1 min for 10 mins.

Athlete Instructions
RPE 6-7

Power Snatch- touch and go

For Time
20x50ft Shuttle Runs or 25/30 cal bike
40 Wall Balls 
30 V-Ups/ Tuck Up or Sit Up
40 Wall Balls 
20x50ft Shuttle Runs. or 25/30 cal bike

3 rounds for quality of:
10 Weighted Hip Thrusts, pick load
Rest 30 secs
10 Tall Kneeling Banded Hip Extensions
Rest 30 secs
10 Banded Lateral Walks
Rest 30 secs
10/10 Banded Paloff Press
Rest 30 secs
12 Strict Hanging Leg Raises
Rest 2 mins

Tall Banded Kneeling Hip Extensions: https://www.youtube.com/watch?v=9I4x6clFcgU

20 MIN AMRAP
400m Run, together)(or 50/40 Calorie Air Bike, shared)
20 Strict Pull Ups/ Ring Row
50 Bench Press (light)

Every 2:30 for 12:30

4 Back Squats, 65% 1RM

120 Air Squats
*Every minute on the minute (Including 0:00) perform 6-8 Calorie Row

Time Cap: 18 MIN