2 Power Clean & Jerks, pick load

Every 1 min for 8 mins.

Athlete Instructions
Singles; RPE 5–6

2 Rounds
800m Run
50 Kettlebell Swings 

TIme Cap: 18:00

Strength Squad: Bench and Squat supersets

20 min to build to 1rm Deadlift

30 Calorie Air Bike
20 V-Ups/ Tuck Up/ Sit Up
50 Dumbbell Box Step Ups 
20 V-Ups/ Tuck Up/ Sit Up
30 Calorie Air Bike

Time Cap: 15:00

20 min build to 1RM Shoulder Press

Every 5:00 (3 sets)
50 Jump Ropes
15 Push Ups
25 Jump Ropes
15 Dumbbell Bench Press 

Strength Squad: Shoulder Press and Deadlift supersets

20 min to build to 1RM Back Squat

1000m Row
50 Thrusters (no heavier than barbell)
25 Pull Ups

Time Cap 12 MIN

*thruster weight super light…. use barbell or light DBs

20:00 AMRAP
Partner 1: 400m Run 
Partner 2: AMRAP
50ft Dumbbell Farmer Carry 
6 People Makers 

– Rotate when partner finishes the 400m run.
Post Workout Core

3 rounds for quality of:
20 Stick Sit Ups https://www.youtube.com/watch?v=z2d5OwSrUoY
20 Kettlebell Side Bends, pick load
:30/ :30 Star Plank https://www.youtube.com/shorts/A1zGsafeCUI

10 MIN EMOM
2 Power Snatches

Go by feel, can add load or keep weight the same across sets

14 MIN AMRAP
3 Wall Walks/ Inchworms
9 Overhead/ Front Squats
12 Pull-ups/ Ring Rows

2 Deadlifts, pick load

Every 3 mins for 12 mins.

Athlete Instructions
78-87% 1RM

3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge 
Max Burpee Over Dumbbell
-rest 2:00 between sets-