9:00 AMRAP: Run, 200 m 5 Back Squats, 65 lbs 3 Band Strict Pull-ups

Run, 200 m 25 Barbell Good Mornings, 45 lbs 25 AbMat Sit-ups

Sets 3 Back Squats, 70% 1RM | 115 lbs 3 Back Squats, 70% 1RM | 115 lbs 3 Back Squats, 70% 1RM | 135 lbs 3 Back Squats, 70% 1RM | 135 lbs 3 Back Squats, 70% 1RM | 135 lbs 3 Back Squats, 70% 1RM | 135 lbs

3 rounds of: 5 Push-ups 10 AbMat Sit-ups 15 Air Squats

Every 1 min for 10 mins: 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs 2 Thrusters | 75 lbs

3 rounds of: Run, 400 m 10 Thrusters, 65 lbs

30-20-10 reps of: Row Calories Hang Power Clean, 75 lbs

Sets 2 Hang Power Cleans | 95 lbs 2 Hang Power Cleans | 105 lbs 2 Hang Power Cleans | 115 lbs 2 Hang Power Cleans | 120 lbs 2 Hang Power Cleans | 135 lbs

2 rounds of: 6 Hanging Knee Raises Run, 200 m

Sets 2 Push Jerks | 65 lbs 2 Push Jerks | 75 lbs 2 Push Jerks | 95 lbs 2 Push Jerks | 95 lbs 2 Push Jerks | 105 lbs

7:00 AMRAP: 5 Hang Cleans, 75 lbs 7 Push Jerks, 75 lbs 20 Walking Lunges

Run, 200 m Bear Crawl, 20 m 9 Burpees

Sets 2 Shoulder Press | 65 lbs 2 Shoulder Press | 65 lbs 2 Shoulder Press | 65 lbs 2 Shoulder Press | 75 lbs 2 Shoulder Press | 75 lbs

4 rounds of: Run, 400 m 12 Push Press, 75 lbs 6 Pull-up (green band)s

12 Wall Balls, 14 lbs Run, 400 m 24 Double Unders (3 1 Single Unders)s