Skill and drill -12-15 minutes
~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
~If you missed a strength session from Monday, Tuesday, Wednesday, or Friday you can also make that up in this section.

Teams of 2 –
10 rounds for time and total calories
9 DL @ 155/105
6 HPC @ 155/105
3 FS @ 155/105
:30 sprint for max calories

*Part 1 does the 9/6/3, then P2 dos the :30 sprint on aB for 5 rounds then they switch roles and P2 does the 9/6/3 and P1 does the :30 sprint.
**so, when the Barbell partner finishes the 9/6/3 they rest for :30 while their partner sprints on the bike.
*track calories at the end of 5 rounds and total it up after the 10 rounds.