EMOM 10 min

2 Power Clean and Jerk – build wt every round if possible

or 

2 rounds DB complex:
-2 DB Snatch R/L one rep each arm
-2 DB Goblet Front Squat

build wt every round if possible

AMRAP 12mins: 

Complete as many rounds as possible in 12 mins of:
5 Burpee Over Bars
5 Shoulder-to-Overheads, 95/65 lbs or use DB
10 Front Rack Reverse Lunges, 95/65 lbs or use DB

2 Deadlifts, pick load

Every 2 mins for 8 mins.

Every 1 min for 20 mins, alternating between:
12/10 Row Calories
12 AbMat Sit-ups or Slow Mt Climbers

Strength Squad: OH Press and Deadlift supersets

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

or 
For time:
Run, 1 mi
80 Pull-ups or Ring Row
160 Push-ups 
240 Air Squats
Run, 1 mi

or 
For time:
Run, 800 m
50 Ring Rows or Bent over DB ROw
100 Dumbbell Floor Press, pick load
150 Air Squats
Run, 800 m

3-4 rounds for time of:
8 Chin-ups or ring rows, pick load
10 Dumbbell Bent Over Rows, pick load
12 Reverse Grip Lat Pull Downs, pick load


8 rounds for time of:
Run, 200 m
10 Toes-to-something

For time:
3 rounds of:
25 Jump Ropes
5 Clean & Jerks, weight 1
— then —
3 rounds of:
25 Double Unders
5 Clean & Jerks, weight 2 (option to add load)
— then —
3 rounds of:
25 Double Unders
5 Clean & Jerks, weight 3 (option to add load)

Post Workout Pump
3 rounds for quality of:
8 Seated Dumbbell Shoulder Press, pick load
10 Plate Front Raises, pick load
20 Alternating Dumbbell Hammer Curls, pick load

Every 1:30 for 9 mins.
2 Back Squats, 65 – 75% 1RM

Fast out of the hole!

Complete as many rounds as possible in 15 mins of:
40 Row Calories
40 Air Squats

Strength Squad: Bench and Back Squat supersets

3-4 rounds for quality of:
16 Alternating Dumbbell Bench Press, pick load
15 Banded Chest Flies

For time:
20 Air Bike Calories
20 Dumbbell Snatches
15 Air Bike Calories
15 Dumbbell Snatches
10 Air Bike Calories
10 Dumbbell Snatches
5 Air Bike Calories
5 Dumbbell Snatches

Time cap: 10 mins

On the 13:00

15 Air Bike Calories
15 Dumbbell Snatches
10 Air Bike Calories
10 Dumbbell Snatches
5 Air Bike Calories
5 Dumbbell Snatches

Time cap: 6 mins