8:00 AMRAP: 5 Shoulder Press, 55 lbs 5 Push Press, 55 lbs 10 Back Squats, 55 lbs 35 Single Unders

Sets 3 Push Press | 85 lbs 3 Push Press | 95 lbs 3 Push Press | 95 lbs 3 Push Press | 105 lbs 3 Push Press | 110 lbs

3 rounds of: 12 Wall Balls, 12 lbs 6 Hanging Knee Raises

Sets 3 Back Squats | 115 lbs 3 Back Squats | 135 lbs 3 Back Squats | 145 lbs 3 Back Squats | 155 lbs 3 Back Squats | 165 lbs

12:00 AMRAP: 15 Row Calories 10 Burpees 5 Dumbbell Thrusters | 20 lbs

20 Ring Rows 20 Push-ups 20 Sit-ups 20 Air Squats 400 m Runs 21 Kettlebell Swings 20 lbs 12 Pull-ups 15 Thrusters 55 lbs 400 m Runs 15 Front Squats 55 lbs 20 Ground-to-Overheads 55 lbs 400 m Runs 30 Box Jumps 30 Wall Balls 10 lbs

AMReps in 5 mins: Double Under | 47 reps

Row, 500 m 50 AbMat Sit-ups Row, 400 m 40 AbMat Sit-ups Row, 300 m 30 AbMat Sit-ups Row, 200 m 20 AbMat Sit-ups Row, 100 m 10 AbMat Sit-ups

Run, 800 m Row, 1000 m Run, 800 m

7:00 AMRAP: 7 Deadlifts, 95 lbs 14 AbMat Sit-ups 28 Jump Rope Singles

3 rounds of: Bear Crawl, 20 m Dumbbell Farmers Carry, 20 m | 20 lbs

Sets 5 Shoulder Press | 55 lbs 5 Shoulder Press | 55 lbs 5 Shoulder Press | 55 lbs 5 Shoulder Press | 55 lbs 5 Shoulder Press | 55 lbs

Tabata Push-up

20:00 AMRAP: 10 Push Press, 15 lbs 10 Kettlebell Swings, 20 lbs 10 Box Jumps, 24 in

2:00 AMRAP: Run, 200 m max rep Power Cleans, 95 lbs