AMReps in 10 mins: Muscle Up (Unbroken) | 19 reps Run, 200 m

Sets 7 Bench Press | 155 lbs 5 Bench Press | 165 lbs 3 Bench Press | 155 lbs 1 Bench Press | 200 lbs

Sets 6 Back Squats | 145 lbs 6 Back Squats | 145 lbs 6 Back Squats | 145 lbs 6 Back Squats | 145 lbs 6 Back Squats | 145 lbs 6 Back Squats | 145 lbs

Intervals Row, 500 m | 1:59 Row, 500 m | 1:51 Row, 500 m | 1:54 Row, 500 m | 1:54

Sets 3 Thrusters | 150 lbs

10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-up Chest-to-bar Pull-up Run, 200 m

Sets 2 Push Press | 115 lbs 2 Push Press | 135 lbs 2 Push Press | 155 lbs 2 Push Press | 160 lbs 2 Push Press | 155 lbs 5 Bent Over Barbell Rows | 115 lbs 5 Bent Over Barbell Rows | 125 lbs 5 Bent Over Barbell Rows | 135 lbs 5 Bent Over Barbell Rows | 135 lbs 5 Bent Over Barbell Rows | 145 lbs

3 rounds of: Run, 400 m 21 Kettlebell Swings, 53 lbs 15 Overhead Squats, 95 lbs

Every 1 min for 8 mins: 1 Squat Snatch | 95 lbs 1 Squat Snatch | 105 lbs 1 Squat Snatch | 115 lbs 1 Squat Snatch | 120 lbs 1 Squat Snatch | 120 lbs 1 Squat Snatch | 120 lbs 1 Squat Snatch | 115 lbs 1 Squat Snatch | 115 lbs

3 rounds, 1 min per station: Burpee | 15, 15, and 13 Wall Ball, 20 lbs, 10 ft | 15, 15, and 17 Deadlift, 115 lbs | 30, 25, and 20 Medicine Ball Sit-up, 20 lbs | 20, 15, and 20 Hang Power Clean, 115 lbs | 15, 15, and 10 Rest 1 min

Sets 2 Power Cleans | 155 lbs 2 Power Cleans | 155 lbs 2 Power Cleans | 155 lbs 2 Power Cleans | 155 lbs

Intervals Row, 3000 m | 12:21

Sets 1 Back Squat | 205 lbs

3 rounds of: Run, 400 m 21 Overhead Squats, 75 lbs 7 Bar Muscle-ups

Sets 3 Overhead Squats | 95 lbs 3 Overhead Squats | 115 lbs 3 Overhead Squats | 135 lbs