2 Sets
10 Air squats with a 3 sec hold at bottom
10 Touch downs
10 Arm over/unders
50m Butt kicker 
50m High knees 
:60 Jump rope

Workout 1: 12:00 Time Cap, work back up the ladder if there is time  
Back squat: 12-10-8-6-4-2 (build in weight)
Deadlift: 9-6-3-3-3-3 (build if possible)
Push Press: 12-10-8-6-4-2 (build in weight)

*Coach’s Notes:
Focus on form and weight here, and rest where needed.  The goal is not to get as many times through, but to focus on strength work. If needed, the movements can be subbed out for DBs or KBs.

Workout 2: 12:00 AMRAP (as many rounds as possible)
Run or row 300 Meters 
30 Kettlesbell swings 
30 Dual Kettlebell deadlift high pulls
30 Banded pull down
30/30 Russian med ball twists

*Coach’s Notes:
Use the same KB for both KB movements.  Make it moderate weight to be able to a lot of unbroken reps.  Use smooth control on the banded lat pull downs, those are not meant for speed.

Finisher: 6:00 Time Cap 
4:00 of alternating jump lunges 
Then 2:00 to build to a 5 rep max dual kettlebell thruster

Suggested Recovery:
Shoulders and Spine