Warm-Up
2 Rounds or 8:00 minutes
2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)
25ft/side SA Bottoms Up KB Carry
8/side Quadruped Thoracic Rotations
5 x (2 Push-Up + 4 Mountain climber lunges)

We have a fun strength superset today with the goal of starting minute 1 with either the Deadlift or the Push Press. We are assuming that most classes will need to run this one with members sharing bars, so one partner should start on one movement while the other works on the other movement. We have allotted minute 3 as the rest minute for two purposes. One to load the bar to the next working weight and two to allow athletes time to rest and hit the next set optimally.

Strength
15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest
Deadlift
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
Push Press
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%

Wod

10:00 minute AMRAP
8 Handstand Push-Ups
14 Alternating Dumbbell Snatches 50/35lb, (22.5/16kg)
20/16 Calorie Row

Primary Objective: Complete 4+ Rounds
Secondary Objective: Keep transitions between movements to under 10 seconds
throughout the duration of the workout

Athlete Notes and Strategy:
This workout is a shorter one with the goal of trying to push the pace from the onset.
Attack the handstand push-ups in 2 sets or less, strive to go unbroken on the Dumbbell
Snatch and push the pace on the rower to finish at or within 5 seconds of the minute.
The goal is to keep each round consistent across at 2:30 or faster / round