5 rounds of: Battle Rope, 30 secs 10 Alternating Single Arm Dumbbell Snatches, 35 lbs 10 Burpees

Sets 3 Deadlifts | 280 lbs 3 Deadlifts | 280 lbs 3 Deadlifts | 300 lbs 3 Deadlifts | 300 lbs 3 Deadlifts | 320 lbs 3 Deadlifts | 320 lbs

Sets 2 Jerks | 230 lbs

8:00 AMRAP: Overhead Walking Lunge, 45 lbs, 25 ft 8 Medicine Ball Side Toss, 10 lbs 8 Burpees

Sets 3 Tempo Front Squats | 185 lbs 3 Tempo Front Squats | 185 lbs 3 Tempo Front Squats | 205 lbs 3 Tempo Front Squats | 205 lbs 3 Tempo Front Squats | 225 lbs

Sets 4 Hang Power Cleans | 175 lbs 4 Hang Power Cleans | 175 lbs 4 Hang Power Cleans | 175 lbs 4 Hang Power Cleans | 175 lbs 4 Hang Power Cleans | 185 lbs 4 Hang Power Cleans | 185 lbs

Run, 400 m Burpee, 10 mins Run, 400 m Air Squat, 10 mins Run, 400 m Push-up, 10 mins Run, 400 m Jumping Jack, 10 mins

Every 1 min for 8 mins: 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs 3 Bench Press | 275 lbs

Every 1 min for 8 mins: 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 245 lbs

4 rounds of: 12 Double Kettlebell Front Rack Squats, 53 lbs 12 V-ups Rest 1 min

Sets 8 Back Squats | 315 lbs 8 Back Squats | 315 lbs 8 Back Squats | 315 lbs

Sets 3 Back Squats | 335 lbs

10 rounds of: 10 Push-ups 10 Hollow Rocks 10 Dumbbell Hammer Curls, 25 lbs

Sets 4 Bench Press | 275 lbs 4 Bench Press | 285 lbs 4 Bench Press | 295 lbs 4 Bench Press | 305 lbs 4 Bench Press | 315 lbs 4 Bench Press | 335 lbs

Sets 4 Power Cleans | 185 lbs 4 Power Cleans | 185 lbs 4 Power Cleans | 185 lbs 4 Power Cleans | 185 lbs 4 Power Cleans | 185 lbs 4 Power Cleans | 185 lbs

Sets 4 Front Squats | 275 lbs 4 Front Squats | 275 lbs 4 Front Squats | 275 lbs 4 Front Squats | 245 lbs

Sets 1 Front Squat | 275 lbs 1 Front Squat | 285 lbs 1 Front Squat | 305 lbs 1 Front Squat | 315 lbs

Sets 3 Push Press | 205 lbs 3 Push Press | 225 lbs 3 Push Press | 235 lbs 2 Push Press | 245 lbs 2 Push Press | 255 lbs 2 Push Press | 265 lbs

Ski Erg, 400 m 3 Deadlifts, 225 lbs Ski Erg, 200 m 6 Deadlifts, 225 lbs Ski Erg, 100 m 9 Deadlifts, 225 lbs

Sets 2 Push Press | 185 lbs 2 Push Press | 185 lbs 2 Push Press | 205 lbs 2 Push Press | 215 lbs 2 Push Press | 225 lbs 2 Push Press | 245 lbs

Sets 4 Hang Power Cleans | 185 lbs 4 Hang Power Cleans | 185 lbs 4 Hang Power Cleans | 185 lbs 4 Hang Power Cleans | 205 lbs

Sets 5 Front Squats | 225 lbs 5 Front Squats | 225 lbs 5 Front Squats | 225 lbs 5 Front Squats | 225 lbs 5 Front Squats | 225 lbs

5 rounds, 30 secs per station: Burpee | 7, 7, 7, 5, and 6 Medicine Ball Alternating Side Throw, 10 lbs | 6, 6, 6, 6, and 5 Alternating Dumbbell Snatch, 50 lbs | 3, 4, 4, 5, and 4

Sets 5 Sumo Deadlifts | 275 lbs 5 Sumo Deadlifts | 275 lbs 5 Sumo Deadlifts | 295 lbs 5 Sumo Deadlifts | 315 lbs 5 Sumo Deadlifts | 315 lbs

Sets 10 Single Leg Romanian Deadlifts | 45 lbs 10 Single Leg Romanian Deadlifts | 45 lbs 10 Single Leg Romanian Deadlifts | 45 lbs

4 rounds of: 8 Dumbbell Split Squats, 45 lbs 8 Dumbbell Stiff Legged Deadlifts, 45 lbs

Sets 3 Bench Press | 315 lbs 3 Bench Press | 325 lbs 3 Bench Press | 335 lbs 3 Bench Press | 345 lbs 3 Bench Press | 355 lbs 3 Bench Press | 365 lbs

2 rounds of: 25 Alternating Dumbbell Bicep Curls, 15 lbs 25 Cable Tricep Extensions, 50 lbs

2 rounds of: 25 Alternating Dumbbell Bicep Curls, 17.5 lbs 25 Cable Tricep Extensions, 60 lbs

5 rounds, 3 mins each, of: 5 Push Press, 205 lbs max rep Pull-ups | 15, 12, 12, 12, and 12

Sets 8 Front Foot Elevated Db Split Squats | 45 lbs 8 Front Foot Elevated Db Split Squats | 45 lbs 8 Front Foot Elevated Db Split Squats | 45 lbs 8 Front Foot Elevated Db Split Squats | 45 lbs

Sets 3 Bench Press | 315 lbs 3 Bench Press | 315 lbs 3 Bench Press | 325 lbs 3 Bench Press | 325 lbs 3 Bench Press | 335 lbs 3 Bench Press | 335 lbs 3 Bench Press | 345 lbs

Every 1 min for 16 mins, alternating between: 3 Sumo Deadlifts, 275 lbs 3 Floor Press, 275 lbs

Sets 3 Incline Bench Press | 315 lbs

3 rounds of: 12 Curtsy Lunges, 32.5 lbs 12 Back Extensions