10 rounds of: 7 Sumo Deadlift High-pulls, 95 lbs 7 Front Squats, 95 lbs 7 Push Jerks, 95 lbs

Sets 3 Shoulder Press | 105 lbs 3 Shoulder Press | 110 lbs 3 Shoulder Press | 112.5 lbs 3 Shoulder Press | 115 lbs

AMReps in 7 mins: Wall Ball, 20 lbs | 20 reps 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 7 reps 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 5 reps 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 0 reps 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 2 reps 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 1 rep 5 Deadlifts, 225 lbs | 5 reps Wall Ball, 20 lbs | 0 reps

Sets 3 Bench Press | 155 lbs 3 Bench Press | 175 lbs 3 Bench Press | 185 lbs 3 Bench Press | 185 lbs 3 Bench Press | 185 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 275 lbs 3 Deadlifts | 275 lbs 3 Deadlifts | 275 lbs

15:00 AMRAP: 20 Double Unders 15 Pull-ups 10 Front Rack Alternating Reverse Lunges, 115 lbs 5 Power Clean & Jerks, 115 lbs

Sets 6 Front Racked Alternating Reverse Lunges | 145 lbs 6 Front Racked Alternating Reverse Lunges | 155 lbs 6 Front Racked Alternating Reverse Lunges | 165 lbs

Every 1 min for 18 mins, alternating between: Row, 150 m 8 Ring Dips, 35 lbs 12 Wall Balls, 20 lbs

Sets 4 Bench Press | 135 lbs 4 Bench Press | 155 lbs 4 Bench Press | 175 lbs 4 Bench Press | 180 lbs 4 Bench Press | 175 lbs

Sets 5 Bench Press | 95 lbs 5 Bench Press | 115 lbs 5 Bench Press | 135 lbs 5 Bench Press | 155 lbs 5 Bench Press | 175 lbs

80 Single Dumbbell Hang Clean & Jerks | 40 lbs 60 Wall Balls, 20 lbs 40 Burpee Over Dumbbells 10 Muscle-ups

Sets 2 Power Cleans | 165 lbs

5x 3:00 AMRAP: 3 Power Cleans, 135 lbs 6 Push-ups 9 Air Squats Resting 1 min between each AMRAP.

9:00 AMRAP: 9 Power Snatches, 75 lbs 9 Ring Dips 9 Overhead Squats, 75 lbs

Sets 1 Overhead Squat | 115 lbs 1 Overhead Squat | 115 lbs 1 Overhead Squat | 125 lbs 1 Overhead Squat | 135 lbs 1 Overhead Squat | 145 lbs

3 rounds of: Row, 500 m 20 Push-up (hand release)s 40 Double Unders Rest 2 mins