4 rounds, each round for time, of:
Run, 800 m
15 Burpees
15 Pull-ups/ 15 Ring Row/ 6 Bar Muscle Ups

Go every 8 mins.

Strength Squad:

Deadlift and Strict Press Supersets

Build a 1-RM Power Clean 

20-15-10 reps, for time of:
Hang Power Clean
Box Jump Over

3 Rounds
10 DB French Press
10 DB Pull Over

In 25 mins do:
85 Bike Calories
then in the remaining time, AMRAP of:
50 Jump Ropes
20 Alternating Dumbbell Hang Power Snatches, pick load
20 Dumbbell Goblet Lunges, pick load

Overhead or Front Squat 5×5 at 60% 1RM

Rest as needed between sets.

5 rounds for time of:
Run, 400 m
15 Overhead of Front Squats

Time Cap: 20min

Superset: Alt btw the following
Power Clean 5×2 at 60% 1RM
Strict TTB or knee to chest 5X7

Rest as needed between sets.

Complete as many rounds as possible in 12 mins of:
1 Deadlift
2 Power Cleans
3 Hang Power Cleans
10 Pull-ups or C2B Pull Up

Strength Squad:

Bench and Squat supersets

5 rounds for max distance of:
max distance Row, 3 mins
20-30 Sit-ups
10-15 Push-ups
Rest 1 min

Finisher
3 Rounds
12/12 Banded Pallof Press
:30-1:00 Bar Hang

3-4 rounds for quality of:
Handstand Hold, 30 secs
20 Shoulder Taps (Handstand/ Pike/ Plank Position)

AMRAP 20 MIN
50 Box Step Ups
400m Run

Strength Squad:

Deadlift and Strict Press supersets