Clean Pull + Hang Power Clean + Front Squat

Every 1 min for 10 mins.

Go by feel and increase weight as form allows

For time:
60 Row Calories
40 Burpee Over Bars
20 Power Cleans

Time cap: 18 mins

Strength Squad: Back Squat and Bench supersets

12 Rope Climb EMOM
Min 1: 1-3 Rope Climbs/ Rope Rows, 3-5 Strict Pull Ups or 10 Ring Rows
Min 2: 12 Dumbbell Hammer Curls, pick load
Min 3: Rest

6 rounds for time of:
21 Shoulder Press
21 Sit-ups

4 Rounds 
12 Goblet Spanish Squats
12/12 Single Leg Dumbbell Glute Bridges, pick load

For 3 cycles:
AMRAP in 3 mins of:
16 Box Step Overs
10 Deadlifts

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Strength Squad: Deadlift and Strict Press supersets

3 rounds for quality of:
10 Hanging Leg Raises
Side Plank on each side, :30-1:00


For time:
Run, 800 m
— then —
6-10 rounds of:
3 Pull-ups
6 Push-ups
9 Air Squats
— then —
Run, 800 m

100 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
80 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
60 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
40 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft
20 Air Bike Calories
Single Dumbbell Walking Lunge 100 ft

Time cap: 25 mins

Complete in teams of 2.
Single Dumbbell Walking Lunge- together and bike calories shared.

Post Workout Core
3-4 rounds for quality of:
20 medball Sit-ups, pick load
14 Around-the-Worlds
20 Banded Paloff Press

12 min EMOM:
Min 1: :30 HS Hold/ walk/ piked plank hold on floor or box**
Min 2: :15-30 Hollow Body Hold
Min 3: 50ft Overhead Waiter Carry (25ft per arm)
Min 4: :15- 30 Arch Body Hold

15:00 AMRAP
400m Row
20 Push Ups
10 V Up or Tuck Up

1x [ 2 Power Cleans + 1 Push Jerk ], pick load

Every 1:30 for 12 mins.

Athlete Instructions
Add weight across sets by feel

3 sets
4:00 AMRAP
60 Jump Ropes
15 Front Squats 
60 Jump Ropes
Max Power Cleans in the remaining time.
-rest 2:00 between sets-

Thursday Strength Squad: Bench and Squat supersets