30 Minute Partner AMRAP – 1500/1350m Row – 300 Double Unders – 100 DB Push Presses @ 2 x 22.5/15kg   **Alternate work/rest, partition work

3 x 3 Back Squat   5 x 5-15 Ring Dips Between Sets   Then   4 Rounds – 10 Squat Cleans @ 135/95lbs –

3 x 8 Bench Press   5 x 1 Minute Wide Squat Hold Mobility Between Sets   Then   20-16-12-8-4 – Shoulder To Overheads @

5 Rounds (Not Timed) – 45m Prowler Push – 1 Minute Plank – 270/250m Ski Erg – 8 DB Bench Rows Per Arm   Then

5 Rounds (For Strength) – 10 Dead Lifts – 15 Push Ups   **Start Rounds At 3 Minute Intervals   Then   5 Rounds –

3 x 5 Front Squat   Accrue 30 Strict Handstand Push Ups Between Sets   Then   For Time (15 Minute Time Cap)   20-16-12-8-4

10 Minutes, In Partners – Accrue 120 Burpees (Alt. 10’s) – Max Cals Air Bike In Remaining Time   Rest 5 Minutes   10 Minutes,

20 Minutes To Find 1 Rep Max Power Clean And Jerk   Then   15 Minute AMRAP – 10 Clean And Jerks @ 135/95lbs –

Rest Day   Or (Optional Workout)   25 Minute AMRAP – 10 Bench Presses – 20/15 Cals Ski Erg – 20 Step Ups @ 30”/24”