30:00 AMRAP: Run, 400 m 10 Dumbbell Shoulder Press | 25 lbs 12 Tire Flips

Run, 400 m 7 Bear Complexes, 85 lbs Run, 400 m

Sets 3 Back Squats | 155 lbs 3 Back Squats | 155 lbs 3 Back Squats | 155 lbs 3 Back Squats | 155 lbs 3 Back Squats | 155 lbs

Intervals Run, 1 mi | 9:13

8:00 AMRAP: Row, 500 m 10 Dumbbell Shoulder Press | 25 lbs

Sets 3 Shoulder Press | 85 lbs 3 Shoulder Press | 85 lbs 3 Shoulder Press | 85 lbs 3 Shoulder Press | 85 lbs 3 Shoulder Press | 90 lbs

21-18-15-12-9-6-3 reps of: Thruster, 65 lbs Burpee (Bar Facing)

AMReps in 13 mins: 55 Deadlifts, 95 lbs | 55 reps 55 Wall Balls, 10 lbs, 9 ft | 55 reps 55 Row Calories | 55 reps 55 Push-up (hand release)s | 32 reps

7:00 AMRAP: 7 Kettlebell Swings, 35 lbs 7 AbMat Sit-ups

7:00 AMRAP: 10 Power Snatches, 35 lbs 5 Chest-to-bar Pull-up (jumping)s

AMReps in 20 mins: 25 Hanging Knee Raises | 25 reps 50 Jump Rope (Singles)s | 50 reps 15 Squat Cleans, 55 lbs | 15 reps 25 Hanging Knee Raises | 25 reps 50 Jump Rope (Singles)s | 50 reps 13 Squat Cleans, 75 lbs | 13 reps 25 Hanging Knee Raises | 25 reps 50 Jump Rope (Singles)s | 50 reps 11 Squat Cleans, 95 lbs | 11 reps 25 Hanging Knee Raises | 25 reps 50 Jump Rope (Singles)s | 50 reps 9 Squat Cleans, 115 lbs | 9 reps 25 Hanging Knee Raises | 25 reps 50 Jump Rope (Singles)s | 50 reps 7 Squat Cleans, 135 lbs | 1 rep

20:00 AMRAP: 5 Front Rack Walking Lunges, 35 lbs, 5 ft 8 Bar Facing Burpees 5 Front Rack Walking Lunges, 35 lbs, 5 ft 8 Jumping Pull-ups

20:00 AMRAP: 5 Pull-ups 10 Push-up (box)s 15 Air Squats

5:00 AMRAP: 1 Broad Jump 5 Burpees

4 rounds of: Med Ball Run, 14 lbs, 400 m 40 Overhead Walking Lunges, 14 lbs 20 Wall Balls, 14 lbs