3 rounds of: 9 Wall Balls | 12 lbs 12 Weighted Overhead Sit-ups | 12 lbs

10:00 AMRAP: 5 Hanging Knee Raises 7 Hang Power Cleans, 75 lbs 9 Walking Lunges

Every 2 mins for 10 mins, alternating between: 3 Back Squats | 145 lbs 3 Back Squats | 145 lbs 2 Back Squats | 155 lbs 2 Back Squats | 155 lbs 1 Back Squat | 165 lbs

3 rounds of: max rep Power Cleans, 3 mins | 75 lbs | 35, 30, and 30 max rep Row Calories, 3 mins | 37, 34, and 34 Rest 1 min

Dumbbell Hold | 80 lbs

4 rounds of: Run, 200 m 10 Push Press, 55 lbs 50 Jump Rope Singles

9 Push-ups 18 AbMat Sit-ups Run, 200 m

Sets 2 Push Press | 75 lbs 2 Push Press | 70 lbs 2 Push Press | 75 lbs

6:00 AMRAP: 3 Deadlifts, 155 lbs 6 Bar Facing Burpees 9 AbMat Sit-ups

Every 2 mins for 12 mins, alternating between: 3 Deadlifts | 225 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 225 lbs 2 Deadlifts | 245 lbs 2 Deadlifts | 245 lbs 1 Deadlift | 265 lbs

9-6-3 reps of: Kettlebell Deadlift | 55 lbs Box Jump, 24 m Jumping Chest-to-bar Pull-up

Pull-up Bar Hangs

Tabata Pull-up Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat

Row, 1000 m 30 Shoulder Press, 35 lbs 15 Pull-up (green band)s

Every 2 mins for 16 mins, alternating between: 3 Bench Press | 85 lbs 3 Bench Press | 105 lbs 3 Bench Press | 105 lbs 3 Bench Press | 95 lbs 2 Bench Press | 115 lbs 2 Bench Press | 105 lbs 1 Bench Press | 105 lbs 1 Bench Press | 105 lbs