Sets 1 Shoulder Press | 105 lbs

Skill Works 15 mins

Sets Push-up | 43 reps

Sets 5 Box Jumps, 30 in 5 Box Jumps, 35.5 in 5 Box Jumps, 39 in 5 Box Jumps, 40 in 5 Box Jumps, 42 in

2 mi Runs

75 Power Snatches, 75 lbs

100 Double Unders

100 Double Unders Walking Lunge, 50 yd Sprint, 50 yd 25 Dumbbell Snatches, 60 lbs

AMReps in 10 mins: Double Under | 243 reps

4 rounds of: 10 Tire Flips One Arm Farmers Carry, 80 lbs, 100 yd Sandbag Carry, 80 lbs, 100 yd

Sets 21 Bench Press, 135 lbs 18 Bench Press, 135 lbs 15 Bench Press, 135 lbs 12 Bench Press, 135 lbs 9 Bench Press, 135 lbs 6 Bench Press, 135 lbs 3 Bench Press, 135 lbs

Every 1 min for 10 mins 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders 15 Double Unders

10:00 AMRAP: 5 Dumbbell Box Jumps, 25 lbs, 20 in 10 One Arm Kettlebell Clean And Press, 40 lbs 15 AbMat Sit-ups

Tabata Deadlift, 225 lbs

5 rounds of: 100 m Runs 20 Pistols (Alternating Legs)s 30 Double Unders

Sets 5 Front Squats, 40% 1RM | 105 lbs 5 Front Squats, 50% 1RM | 135 lbs 5 Front Squats, 60% 1RM | 160 lbs

10 Handstand Push Ups 15 Deadlifts, 250 lbs 25 Box Jumps, 30 in 50 Pull-ups 100 Wall Balls, 20 lbs, 10 ft 200 Double Unders Run, 45 lbs, 400 m

3 rounds, each round for time, of: 30 Row (calories)s 5 Burpees 10 Dumbbell Hang Clean & Jerks, 25 lbs Resting 2 mins between each round.

Sets 10 Side Plank With Reach Throughs, 10 lbs 10 Side Plank With Reach Throughs, 10 lbs 10 Side Plank With Reach Throughs, 10 lbs 10 Side Plank With Reach Throughs, 10 lbs

4 rounds of: 10 Barbell Shrugs 145 lbs

Sets 5 Romanian Deadlifts | 45 lbs 5 Romanian Deadlifts | 45 lbs 5 Romanian Deadlifts | 45 lbs 5 Romanian Deadlifts | 45 lbs 5 Romanian Deadlifts | 45 lbs

Interval : rest 1 min Sprint, 200 m | 0:47 Sprint, 200 m | 0:47 Sprint, 200 m | 0:50 Sprint, 200 m | 0:49

Interval : rest 1 min Run, 400 m | 1:53 Run, 400 m | 2:01

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

30 Clean & Jerks, 135 lbs

6 rounds of: 50 Air Squats 25 Ring Dips

Sets 1 Bench Press | 265 lbs 1 Bench Press | 275 lbs 1 Bench Press | 280 lbs 1 Bench Press | 285 lbs 1 Bench Press | 290 lbs

5 rounds, each round for time, of: 5 Deadlifts, 35 lbs 5 Weighted Push-ups, 20 lbs Sandbag Run, 20 lbs, 200 m Resting 2 mins between each round.

AMReps in 2 mins: Jump Rope (Singles) | 91 reps

Tabata Burpee Tabata Bag punches

Run, 200 m 21 Air Squats 21 Ring Rows 21 Push-up (knees)s 15 Air Squats 15 Ring Rows 15 Push-up (knees)s 9 Air Squats 9 Ring Rows 9 Push-up (knees)s Run, 200 m

Sets 15 Ball Slams | 20 lbs 15 Ball Slams | 20 lbs 15 Ball Slams | 20 lbs

Sets 12 Step Up With Shoulder Press | 10 lbs 12 Step Up With Shoulder Press | 10 lbs 12 Step Up With Shoulder Press | 10 lbs

15:00 AMRAP: 6 Wall Balls, 10 lbs 3 Rope Climb (from ground to standing)s Sprint, 100 yd 12 AbMat Sit-ups

Sets 10 Knees To Elbows 10 Knees To Elbows 10 Knees To Elbows