3 rounds of: 12 Wall Balls, 20 lbs 6 Hanging Knee Raises

Sets 3 Back Squats | 215 lbs 3 Back Squats | 215 lbs 3 Back Squats | 225 lbs 3 Back Squats | 225 lbs 3 Back Squats | 225 lbs

12:00 AMRAP: 15 Row Calories 15 AbMat Sit-ups

Row, 500 m -- then -- 3 rounds of: 7 Power Cleans, 95 lbs 7 Front Squats, 95 lbs 7 Push Jerks, 95 lbs -- then -- 50 AbMat Sit-ups

Sets 2 Push Jerks | 165 lbs 2 Push Jerks | 165 lbs 2 Push Jerks | 170 lbs 2 Push Jerks | 170 lbs 2 Push Jerks | 175 lbs

2 rounds of: Run, 200 m Bear Crawl, 20 m

10 Thrusters, 95 lbs 50 AbMat Sit-ups 8 Thrusters, 95 lbs 40 AbMat Sit-ups 6 Thrusters, 95 lbs 30 AbMat Sit-ups 4 Thrusters, 95 lbs 20 AbMat Sit-ups 2 Thrusters, 95 lbs 10 AbMat Sit-ups

Every 1 min for 10 mins: 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs 2 Thrusters | 135 lbs

Tabata Wall Ball, 20 lbs

18:00 AMRAP: Row, 200 m 3 Deadlifts, 95 lbs 5 Hang Power Cleans, 95 lbs 7 Front Squats, 95 lbs

Row, 600 m 20 Deadlifts, 95 lbs 30 Hang Power Cleans, 95 lbs 40 Front Squats, 95 lbs

8:00 AMRAP: Run, 200 m Dumbbell Farmers Carry, 20 m | 50 lbs

Every 1 min for 12 mins, alternating between: 3 Hang Cleans | 125 lbs 3 Push Press | 125 lbs

3 rounds of: Run, 200 m Broad Jump, 20 m

Row, 500 m -- then -- 3 rounds of: 9 Deadlifts, 135 lbs 9 Pull-ups -- then -- Row, 500 m