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

8:00 AMRAP: 5 Push-ups 10 Burpees 20 Double Unders

Every 1:30 for 12 mins, alternating between: 3 Thrusters | 115 lbs 3 Thrusters | 115 lbs 3 Thrusters | 115 lbs 3 Thrusters | 115 lbs 3 Thrusters | 135 lbs 3 Thrusters | 135 lbs 3 Thrusters | 135 lbs 3 Thrusters | 135 lbs

3 rounds of: 5 Kettlebell Swings, 55 lbs 10 Air Squats 15 AbMat Sit-ups

5:00 AMRAP: 5 Toes-to-bars 10 Push-ups

3 rounds of: 10 Barbell Good Mornings, 45 lbs 5 Front Squat Pauses, 45 lbs

12:00 AMRAP: Medicine Ball Run, 200 m 15 Kettlebell Goblet Squats, 55 lbs

Every 2 mins for 16 mins, alternating between: 3 Front Squats | 165 lbs 3 Front Squats | 165 lbs 3 Front Squats | 165 lbs 3 Front Squats | 165 lbs 2 Front Squats | 185 lbs 2 Front Squats | 185 lbs 1 Front Squat | 205 lbs 1 Front Squat | 215 lbs

6:00 AMRAP: 15 Dumbbell Clean & Jerks | 35 lbs 30 AbMat Sit-ups

2 rounds of: Run, 200 m 12 Wall Balls | 20 lbs

Sets 5 Push Press, 65% 1RM | 135 lbs 5 Push Press, 65% 1RM | 135 lbs 5 Push Press, 65% 1RM | 135 lbs 5 Push Press, 65% 1RM | 135 lbs 5 Push Press, 65% 1RM | 135 lbs 5 Push Press, 65% 1RM | 135 lbs

12-9-6-3 reps of: Dumbbell Thruster | 35 lbs Dumbbell Push Press | 35 lbs

20-10-5 reps of: Wall Ball | 20 lbs Walking Lunge

4 rounds of: 5 Burpees 10 Wall Balls | 20 lbs