5 rounds of: Run, 400 m 15 Overhead Squats, 65 lbs

Every 1 min for 8 mins: 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups 4 Handstand Push-ups

Sets 3 Deadlifts | 215 lbs 3 Deadlifts | 215 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 235 lbs 3 Deadlifts | 245 lbs

21-15-9 reps of: Thruster, 65 lbs Pull-up

100 Double Unders

Intervals Row, 2000 m | 8:20

20 mins: 100 Air Squats then in the remaining time, AMRAP of: 10 Front Rack Lunges, 65 lbs 10 Push Press, 65 lbs Run Sprint, 200 m

Sets 5 Back Squats, 75% 1RM | 175 lbs 5 Back Squats, 80% 1RM | 185 lbs 5 Back Squats, 85% 1RM | 205 lbs

3 rounds, 1 min per station: Front Squat, 95 lbs Rest 1 min Toes-to-bar Rest 1 min Power Clean, 95 lbs

Sets 1 Strict Press | 110 lbs

20:00 AMRAP: Run, 400 m max rep Pull-ups

20:00 AMRAP: Run, 400 m max rep Pull-ups

Sets 1 Weighted Strict Pull-up | 35 lbs

Sets 1 Deadlift | 320 lbs

Sets 1 Bear Complex | 175 lbs