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

10-9-8-7-6-5-4-3-2-1 reps of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Clean, 0.75x bodyweight

5 rounds of: 20 Sumo Deadlift High-pulls, 115 lbs 20 Box Jumps, 30 in

3 rounds of: Run, 800 m 15 Split Cleans, 135 lbs 3 Legless Rope Climbs, 15 ft

5 rounds of: max rep Sumo Deadlift High-pulls, 1 min | 20, 15, 15, 15, and 15 max rep Push Press, 1 min | 21, 15, 6, 8, and 8 max rep Single Unders, 1 min | 82, 74, 60, 60, and 60 Rest 1 min

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