5 rounds for time of: Sitting Half L Sit Hold, 1 min 15 Back Extensions

For time: 30 Clean & Jerks, 115/75 lbs

For time: 30 Clean & Jerks, 75/55 lbs

For time: 30 Clean & Jerks, 135/95 lbs

Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

Complete as many rounds as possible in 20 mins of: 4 Ring Rows 8 Knee Push-ups 12 Air Squats

Every 1 min for 12 mins, alternating between: 10 Handstand Push-ups Handstand Hold, 30 secs Handstand Walk Practice Rest 1 min

Every 1 min for 12 mins, alternating between: 10 Box Handstand Push-ups Wall Facing Handstand Hold, 30 secs Hspu Practice Rest 1 min

5 rounds for time of: 6 Pull-ups 20 AbMat Sit-ups

Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of: 2 Legless Rope Climbs, 15 ft 20 AbMat Sit-ups

5 rounds for time of: 2 Rope Climbs, 15 ft 20 AbMat Sit-ups

20 rounds for time of: 1 Power Clean, 135/95 lbs 1 Front Squat, 135/95 lbs 1 Push Press, 135/95 lbs 1 Back Squat, 135/95 lbs 1 Push Press, 135/95 lbs

20 rounds for time of: 1 Power Clean, 95/65 lbs 1 Front Squat, 95/65 lbs 1 Push Press, 95/65 lbs 1 Back Squat, 95/65 lbs 1 Push Press, 95/65 lbs

20 rounds for time of: 1 Power Clean, 55/45 lbs 1 Front Squat, 55/45 lbs 1 Push Press, 55/45 lbs 1 Back Squat, 55/45 lbs 1 Push Press, 55/45 lbs

3 rounds for time of: 30 Row Calories 15 Deadlifts, 225/155 lbs 15 Strict Handstand Push-ups

3 rounds for time of: 30 Row Calories 15 Deadlifts, 185/135 lbs 15 Handstand Push-ups

3 rounds for time of: 30 Row Calories 15 Deadlifts, 135/85 lbs 15 Push-ups

3 rounds for max reps of: max rep Tire Flips, 2 mins max rep Burpee Box Jump Overs, 60/50 cm, 2 mins max rep Jumping Lunges, 2 mins

3 rounds for max reps of: max rep Tire Flips, 2 mins max rep Burpee Box Jump Overs, 50/40 cm, 2 mins max rep Jumping Lunges, 2 mins

21-15-9 reps, for time of: Dumbbell Clean & Jerk, 35/25 lbs Strict Pull-up V Situp

21-15-9 reps, for time of: Dumbbell Clean & Jerk, 25/15 lbs Kipping Pull-up V Situp

21-15-9 reps, for time of: Dumbbell Clean & Jerk, 25/15 lbs Jumping Pull-up AbMat Sit-up

3 rounds for time of: 10 Wall Walks Run, 600 m 15 Burpees

3 rounds for time of: 15 Inverted Burpees Run, 1000 m 15 Burpees

3 rounds for time of: 15 Inverted Burpees Run, 800 m 15 Burpees

For time: 50 Strict Pull-ups 100 Push-ups 150 Air Squats

For time: 30 Ring Rows 80 Knee Push-ups 120 Air Squats

For time: 50 Kipping Pull-ups 100 Push-ups 150 Air Squats