2 rounds of: Handstand Hold, 1:30

10 rounds, 30 secs each, of: max rep Burpees | 6, 6, 6, 6, 6, 6, 6, 6, 6, and 6 Rest 30 secs max rep Dumbbell Thrusters, 25 lbs | 6, 6, 6, 4, 4, 4, 2, 4, 4, and 4 Rest 30 secs

10 rounds, each round for time, of: Sprint, 100 m Rest 1:30 Resting 1:30 between each round.

Intervals Run With Plate, 3200 m | 22:21

Sets 3 Squat Cleans | 80 lbs 3 Squat Cleans | 85 lbs 3 Squat Cleans | 90 lbs 3 Squat Cleans | 95 lbs 3 Squat Cleans | 95 lbs 3 Squat Cleans | 97 lbs 3 Squat Cleans | 97 lbs

20:00 AMRAP: 5 Push-ups 10 Pistol (Assisted w/pole or wall)s 15 Ring Rows

Sets 3 Bench Press | 65 lbs 3 Bench Press | 75 lbs 3 Bench Press | 85 lbs 3 Bench Press | 90 lbs 3 Bench Press | 116 lbs

Sets 5 Single Arm DB Overhead Squats | 10 lbs 5 Single Arm DB Overhead Squats | 10 lbs 5 Single Arm DB Overhead Squats | 10 lbs 5 Single Arm DB Overhead Squats | 10 lbs 5 Single Arm DB Overhead Squats | 10 lbs

3 rounds of: L-Sit Hold, 1:30 5 Ring Row + Push Ups Bear Crawl, 15 m

5 rounds of: Run, 400 m 20 Knee Push-ups 20 Knees-to-chests

"Death By" : 1 rep + 1 rep / 1 min Strict Ring Row : 10 rounds

"Death By" : 1 rep + 1 rep / 1 min Eccentric Pull-up : 10 rounds

5 rounds of: Run, 400 m 30 Box Jumps, 60 cm 30 Wall Balls, 14 lbs

Sets 3 Power Clean & Push Press | 95 lbs 3 Power Clean & Push Press | 95 lbs 3 Power Clean & Push Press | 105 lbs 3 Power Clean & Push Press | 105 lbs 3 Power Clean & Push Press | 105 lbs

3 rounds of: Run, 400 m 15 Deadlifts, 185 lbs 21 Ring Rows