5 rounds of: Run, 400 m Handstand Walk, 30 ft 5 Muscle-ups

45 Row Calories 30 Toes-to-bars 15 Clean & Jerks, 135 lbs

Sets 2 Back Squats | 275 lbs 2 Back Squats | 285 lbs 2 Back Squats | 295 lbs 2 Back Squats | 305 lbs 2 Back Squats | 315 lbs

7 rounds of: Run, 400 m 21 Walking Lunges 15 Pull-ups 9 Burpees with 15 lbs weight vest

100 Thrusters, 95 lbs

Sets 1 Cluster | 210 lbs

Run, 400 m 15 Clean & Jerks, 155 lbs Run, 400 m 30 Toes-to-bars Run, 400 m 45 Wall Balls, 20 lbs Run, 400 m 45 Kettlebell Swings, 53 lbs Run, 400 m 30 Ring Dips Run, 400 m 15 Weighted Lunges, 155 lbs Run, 400 m

21-18-15-12-9-6-3 reps of: Thruster, 95 lbs Burpee (Bar Facing)

Sets 5 Overhead Squat (From The Ground)s | 180 lbs

27 Thrusters, 95 lbs 21 Box Jump Overs, 24 in 12 Muscle-ups 21 Thrusters, 95 lbs 15 Box Jump Overs, 24 in 9 Muscle-ups 15 Thrusters, 95 lbs 9 Box Jump Overs, 24 in 6 Muscle-ups 9 Thrusters, 95 lbs 6 Box Jump Overs, 24 in 3 Muscle-ups

AMReps in 13 mins: 55 Deadlifts, 225 lbs | 55 reps 55 Wall Balls, 20 lbs, 10 ft | 55 reps 55 Row Calories | 55 reps 55 Handstand Push-ups | 30 reps

3x 3:00 AMRAP: 20 Box Jumps, 24 in 20 Shoulder-to-Overheads, 75 lbs 103 Row Calories Resting 3 mins between each AMRAP.

Sets 10 Deadlifts | 295 lbs 5 Deadlifts | 335 lbs 8 Deadlifts | 305 lbs 4 Deadlifts | 368 lbs 6 Deadlifts | 345 lbs 3 Deadlifts | 375 lbs 2 Deadlifts | 395 lbs 2 Deadlifts | 405 lbs

4 rounds of: Run, 600 m 25 Overhead Squats, 140 lbs

7:00 AMRAP: 10 Power Snatches, 75 lbs 3 Bar Muscle-ups