12:00 AMRAP: 20 Medicine Ball Sit-ups 5 Strict Muscle-ups

20:00 AMRAP: 5 Weighted Pull-ups, 35 lbs 10 xDeficitPush-upsxes, 30 in 15 Weighted Air Squats, 45 lbs

Intervals Run, 800 m | 3:35

AMReps in 10 mins: Pull Over | 4 reps

Intervals Run, 500 m | 2:42

Sets 3 Sots Press | 8 lbs 3 Sots Press | 8 lbs 3 Sots Press | 25 lbs 3 Sots Press | 33 lbs 3 Sots Press | 33 lbs 3 Sots Press | 33 lbs 3 Sots Press | 33 lbs

5 rounds of: Pull-up, 20 secs Rest 10 secs Push-up, 20 secs Rest 10 secs -- then -- 5 rounds of: Squat, 20 secs Rest 10 secs V Sit-up, 20 secs Rest 10 secs -- then -- 5 rounds of: Jumping Lunge, 20 secs Rest 10 secs Double Under, 20 secs Rest 10 secs

5:00 AMRAP: 9 Kettlebell Sumo Deadlift High-pulls 6 Burpees

5:00 AMRAP: 9 American Kettlebell Swings 6 Burpees

5:00 AMRAP: 9 Goblet Squats 6 Burpees

Sets 1 Deadlift | 80 lbs

Sets 1 Clean & Jerk | 50 lbs 1 Clean & Jerk | 50 lbs 1 Clean & Jerk | 60 lbs 1 Clean & Jerk | 60 lbs 1 Clean & Jerk | 79 lbs 1 Clean & Jerk | 79 lbs 1 Clean & Jerk | 79 lbs

21 Handstand Push Ups 21 Pull Up (L)s 18 Handstand Push Ups 18 Pull Up (L)s 15 Handstand Push Ups 15 Pull Up (L)s 12 Handstand Push Ups 12 Pull Up (L)s 9 Handstand Push Ups 9 Pull Up (L)s 6 Handstand Push Ups 6 Pull Up (L)s 3 Handstand Push Ups 3 Pull Up (L)s

12 Handstand Push-ups L-Sit, 1 min 9 Handstand Push-ups L-Sit, 1 min 6 Handstand Push-ups L-Sit, 1 min 3 Handstand Push-ups L-Sit, 1 min

3 rounds of: Run, 800 m 30 Pull-ups