50 Front Squats, 205 lbs

44 Burpees 44 Sit-ups 44 Push-ups 44 Pull-ups

Sets Incline Bench Press | 10 reps, 255 lbs Incline Bench Press | 12 reps, 255 lbs Incline Bench Press | 9 reps, 255 lbs Incline Bench Press | 7 reps, 255 lbs

20:00 AMRAP: Run, 400 m max rep Max Effort Pull Ups

Every 1 min for 10 mins, alternating between: 12 Lateral Banded Side Shoulder Raises 6 Burpees

4 rounds of: 10 Chin-ups 10 Trx Rows

20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats

21-15-9 reps of: Thruster, 95 lbs Pull-up

Sets 8 Landmine Rows | 125 lbs 8 Landmine Rows | 140 lbs 8 Landmine Rows | 155 lbs 8 Landmine Rows | 155 lbs 8 Landmine Rows | 170 lbs

5 rounds, 1 min per station: Push-up | 50, 40, 42, 44, and 52 Air Squat | 30, 32, 30, 32, and 42 Bodyweight Tricep Extension | 28, 23, 25, 27, and 32 Run, 400 ft | 1, 1, 1, 1, and 1 Rest 1 min

Tabata Hand Release Push-up | 46,42 Tabata Russian Kettlebell Swing, 53 lbs | 46,47 Tabata Assault Bike | 16,18

10:00 AMRAP: 10 Push Press, 185 lbs 20 Burpees 30 Air Squats

Tabata Thruster | 50 lbs | 40,41

3 rounds of: 10 Curtsy Lunges, 30 lbs Front Leaning Rest, 40 secs

Every 30 secs for 5 mins: 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs

20:00 AMRAP: Run, 1 mi max rep Max Rep Burpees

Sets 5 Power Clean & Push Press | 165 lbs 5 Power Clean & Push Press | 165 lbs 5 Power Clean & Push Press | 185 lbs 5 Power Clean & Push Press | 185 lbs

Sets 15 Pull-ups 15 Pull-ups 15 Pull-ups 15 Pull-ups

4 rounds, 30 secs per station: Jump Rope Singles | 24, 42, 50, and 45 Bench Hop Over | 16, 17, 18, and 19 Box Jump, 24 in | 6, 5, 6, and 6 Burpee | 6, 5, 6, and 6

Sets 10 Single Leg Romanian Deadlifts | 20 lbs 10 Single Leg Romanian Deadlifts | 20 lbs 10 Single Leg Romanian Deadlifts | 20 lbs 10 Single Leg Romanian Deadlifts | 20 lbs

50 Sissy Squats

50 Zercher Squats, 215 lbs

Sets 15 Weighted Push-ups | 45 lbs 15 Weighted Push-ups | 45 lbs 15 Weighted Push-ups | 45 lbs 15 Weighted Push-ups | 45 lbs

Sets 15 Weighted Box Dips 15 Weighted Box Dips 15 Weighted Box Dips 15 Weighted Box Dips

8 rounds of: Run, 200 m 10 Single Arm Dumbbell Push Press, 30 lbs 10 Burpees 10 Single Arm Dumbbell Push Press, 30 lbs

AMReps in 5 mins: Bench Press, 225 lbs | 57 reps

Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi with 20 lbs weight vest

Sets Pull-up | 31 reps

AMReps in 3 mins: Dumbbell Thruster, 50 lbs | 41 reps

AMReps in 3 mins: Dumbbell Thruster, 50 lbs | 40 reps

3 rounds of: 10 Curtsy Lunges, 30 lbs Front Leaning Rest, 40 secs Rest 1 min

Every 30 secs for 5 mins: 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs 3 Rack Pull (Deadlift)s | 315 lbs

3 rounds, 1 min per station: Dumbbell Front Rack Walk, 55 lbs, 120 ft Dumbbell Front Squat, 55 lbs | 10, 13, and 15 Dumbbell Farmers Carry, 55 lbs, 120 ft Rest 1 min

Sets 11 Close Grip Bench Press | 310 lbs

Sets 1 Close Grip Bench Press | 365 lbs