Pull-up Bar Hangs

21-15-9 reps of: Wall Ball | lbs Push-up

5:00 AMRAP: 9 Row Calories 9 Thrusters, 95 lbs

9:00 AMRAP: 9 Kettlebell Swings, 53 lbs 9 Burpees 9 Kettlebell Swings, 53 lbs 9 Box Jumps, 24 in

3 rounds of: 20 Kettlebell Swings, 55 lbs 15 Push-ups 12 Box Jumps, 24 in 9 Pull-ups Run, 400 m

15 Burpees 30 Walking Lunges Run, 200 m 15 Toes-to-bars 30 Double Unders

Sets Toes-to-bar | 20 reps

Sets 5 Front Squats, 75% 1RM | 185 lbs 5 Front Squats, 75% 1RM | 225 lbs 5 Front Squats, 75% 1RM | 225 lbs 5 Front Squats, 75% 1RM | 225 lbs 5 Front Squats, 75% 1RM | 205 lbs

7:00 AMRAP: 10 Dumbbell Shoulder Press | 45 lbs 20 AbMat Sit-ups 10 Dumbbell Squats | 45 lbs

2 rounds of: Run, 200 m 15 Barbell Good Mornings, 45 lbs 15 AbMat Sit-ups

15:00 AMRAP: 9 Deadlifts, 155 lbs 12 Push-ups 15 Box Jumps, 24 in

10 rounds of: Rows

6:00 AMRAP: 10 Kettlebell Deadlifts | 70 lbs 15 Row Calories 20 Double Unders

3 Thrusters, 95 lbs 3 Burpees Run, 200 m 6 Thrusters, 95 lbs 6 Burpees Run, 200 m 9 Thrusters, 95 lbs 9 Burpees Run, 200 m 12 Thrusters, 95 lbs 12 Burpees Run, 200 m

3 Thrusters, 95 lbs 3 Burpees Run, 200 m 6 Thrusters, 95 lbs 6 Burpees Run, 200 m 9 Thrusters, 95 lbs 9 Burpees Run, 200 m 12 Thrusters, 95 lbs 12 Burpees Run, 200 m