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

2 Front Squats, pick load
Every 1:30 for 15 mins.
RPE 8-9 Heavy baby!

Complete as many rounds as possible in 12 mins
of: 
30 Air Squats
2 Zombie Rope Climbs or 10 Ring Rows

then 
2-3 rounds for quality of:
30 Banded Bicep Curls
30 Banded Tricep Extensions

Strength Squad: OH Press and Deadlift

1 Hang Power Snatch or hang power clean, pick load 
Every 30 secs for 10 mins.

then 

4 rounds for quality of:
8 Dumbbell Lunges, pick load
15 3 Way Calf Raises, pick load

then

10 min AMRAP

20 alternatig DB snatches
10 Deck Squats
10 bent over db rows

4 ROUNDS FOR TIME
400m Run or 500m row
10 Toes to Bar/hanging knee raise 
20 Dumbbell Bench Press (50s/35s) or pick load

time cap 30 min

3 rounds for quality of:
10-12 each side  Dumbbell Leaning Lateral Raises, pick load
12  Dumbbell Reverse Flies, pick load
10-12 Slant Board Goblet squats 
10/10 single leg glute bridge 

Every 1 min for 8 mins, alternating between:
10 Push Press, pick load. rpe 6-7
Row, 30 secs

6 rounds, each round for time, of:
Row, 250 m
50 Double Unders or 60 single unders 
5 Clean & Jerks, pick load heavy to you

Go every 3 mins.

Back Squat 5-4-3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 rounds for time of:
20-30 Reverse Lunges
20-30 Sit-ups

time cap 16 min 

then 

2-3 rounds 

30-60 sec side plank each side
30-60 sec forearm plank 

Thursday Strength squad: Bench and Back Squat

10 min EMOM

30-40 sec double under practice 

pick a skill – could be penguin taps, max double unders, 
single single double, crossovers, single unders, pogo jumps etc

10 rounds for time of:
Run, 200 m
10 Kettlebell Swings, pick load
5 Box Jumps 


time cap is 22 min