50 Double Unders 50 Wall Balls, 20 lbs, 10 ft 50 Double Unders 50 Pull-ups 50 Double Unders

6 rounds of: 10 Dumbbell Hang Split Snatch (Left Arm)s, 35 lbs 10 Russian Twists, 35 lbs 10 Dumbbell Hang Split Snatch (Right Arm)s, 35 lbs 10 Russian Twists, 35 lbs

50 Double Unders 50 Wall Balls, 20 lbs, 10 ft 50 Double Unders 50 Pull-ups 50 Double Unders

Sets 5 Bench Press, 40% 1RM | 135 lbs 5 Bench Press, 50% 1RM | 145 lbs 5 Bench Press, 60% 1RM | 155 lbs

Sets 5 Back Squats, 60% 1RM | 135 lbs 5 Back Squats, 65% 1RM | 150 lbs 5 Back Squats, 70% 1RM | 160 lbs

AMReps in 4 mins: 30 Kettlebell Swings, 16 kg | 30 reps 20 Kettlebell Swings, 24 kg | 20 reps Kettlebell Swing, 32 kg | 21 reps

AMReps in 4 mins: 30 Kettlebell Swings, 24 kg | 30 reps 20 Kettlebell Swings, 32 kg | 20 reps Kettlebell Swing, 40 kg | 13 reps

Sets 5 Back Squats, 40% 1RM | 185 lbs 5 Back Squats, 50% 1RM | 190 lbs 5 Back Squats, 60% 1RM | 205 lbs

AMReps in 4 mins: 30 Kettlebell Swings, 12 kg | 30 reps 20 Kettlebell Swings, 16 kg | 20 reps Kettlebell Swing, 20 kg | 3 reps

Sets 5 Back Squats, 60% 1RM | 80 lbs 5 Back Squats, 65% 1RM | 85 lbs 3 Back Squats, 70% 1RM | 90 lbs

1 rounds, each round for time, of: 30 Kettlebell Swings, 15 lbs 20 Kettlebell Swings, 12 kg 22 Kettlebell Swings, 16 kg Resting 0 secs between each round.

Sets 50 Sit-up (abmat)s

Sets Back Squat, 5 reps | 35 lbs Back Squat, 5 reps | 45 lbs Back Squat, 5 reps | 45 lbs Back Squat, 5 reps | 45 lbs

3 rounds of: Run, 400 m Right Arm Hang, 15 secs 5 Barbell Turkish Get Up (Left Arm)s, 45 lbs Left Arm Hang, 15 secs 5 Barbell Turkish Get Up (Right Arm)s, 45 lbs L Sit Hold, 30 secs

5 Push Presses 85 lbs 3 Push Presses 95 lbs 3 Push Presses 105 lbs

5 Push Presses 85 lbs 3 Push Presses 95 lbs 3 Push Presses 105 lbs

60 Kettlebell Swings, 24 kg 60 Wall Balls, 20 lbs

Run, 1 mi 50 Double Unders 30 Air Squats 20 Pull-ups Run, 1 mi

21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull, 75 lbs Push Jerk, 75 lbs

Sets 5 Deadlifts | 175 lbs 3 Deadlifts | 200 lbs 2 Deadlifts | 225 lbs

Sets 5 Push Press, 75% 1RM | 135 lbs 3 Push Press, 85% 1RM | 150 lbs 3 Push Press, 95% 1RM | 167.5 lbs

Every 1 min for 12 mins: 6 Pull-ups 10 Kettlebell Swings, 16 kg

Sets 5 Push Press, 75% 1RM | 70 lbs 3 Push Press, 85% 1RM | 80 lbs 2 Push Press, 95% 1RM | 90 lbs

5 Push Presses 70 lbs 3 Push Presses 80 lbs 2 Push Presses 90 lbs

Sets Front Squat, 5 reps | 155 lbs Front Squat, 3 reps | 175 lbs Front Squat, 2 reps | 195 lbs

21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull, 75 lbs Push Jerk, 75 lbs

50-40-30-20-10 reps of: Double Under Sit-up (abmat)

21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull, 75 lbs Push Jerk, 75 lbs

Sets Front Squat, 5 reps | 195 lbs Front Squat, 3 reps | 212 lbs Front Squat, 2 reps | 237.5 lbs

21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull, 55 lbs Push Jerk, 55 lbs

Sets 5 Front Squats | 110 lbs 3 Front Squats | 124 lbs 2 Front Squats | 138 lbs

Sets 5 Front Squats | 115 lbs 3 Front Squats | 130 lbs 3 Front Squats | 145 lbs

21-18-15-12-9-6-3 reps of: Sumo Deadlift High Pull, 55 lbs Push Jerk, 55 lbs

5 Front Squats 157.5 lbs 3 Front Squats 177.5 lbs 3 Front Squats 200 lbs

100 Push-up (diamond)s 200 AbMat Sit-ups 300 Double Unders