For time:
Partner Workout
120 Wall Balls, 
80 Pull-ups or Ring Rows or DB bent over row
120 Dumbbell Snatches, 35/25 lbs
100 Box Jump Overs, in or step overs

Time cap: 30 mins

Post Workout Pump: 

3- 4 rounds
10 Plank Shoulder Taps
12/12 banded Palloff Press
30-60 sec Hollow Hold or tuck hold, 30 secs
Rest 

3 rounds for quality of:
10 Heels Elevated Goblet Squats, pick load
24 Single Leg Dumbbell Calf Raises, pick load
Rest 1 min

Every 1:30 (12 sets)

20/16 Calories (Any Machine)
20 Burpees or Updowns
25 Kettlebell Swings (53/35)
15 Pushupss

8 min EMOM:
Min 1: 1-3 Rope Climps or 1-2 Rope pull to stand
Min 2: 12-20 V-ups or Tuck ups
Min 3: 45 sec Heavy Farmer Carry. 50/35 lbs
Min 4: 12 Bodyweight Hip Thrusts

3 rounds, each round for time, of:
Run, 200 m
50 Double Unders or 60 single unders
12 Toes-to-bars/Knee raises or Plank Shoulder taps

Go every 7 mins.

or 

3 rounds, each round for time, of:
Run, 100 m
30-50 Single Unders
10 Hanging Knee Raises or Plank Shoulder Taps

Go every 7 mins

Strength Squad: Bench and Squat supersets

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