Muscle Up Skill Practice, 10 mins

50 Wall Balls, 20 lbs 40 Row Calories 30 Dumbbell Snatches, 50 lbs 20 Box Jump Overs, 24 in 15 Bar Muscle-ups

5x 3:00 AMRAP: 3 Deadlifts, 205 lbs 6 Box Jumps, 24 in 9 Ball Slams, 30 lbs Resting 1 min between each AMRAP.

Sets 4 Touch And Go Deadlifts | 205 lbs 4 Touch And Go Deadlifts | 225 lbs 4 Touch And Go Deadlifts | 255 lbs

16:00 AMRAP: 9 Sumo Deadlifts, 225 lbs 12 Toes-to-bars

Sets 3 Sumo Deadlifts | 185 lbs 3 Sumo Deadlifts | 185 lbs 3 Sumo Deadlifts | 205 lbs 3 Sumo Deadlifts | 225 lbs 3 Sumo Deadlifts | 245 lbs

20:00 AMRAP: Run, 400 m 11 Power Snatches, 95 lbs 17 Pull-ups 13 Power Cleans, 95 lbs

Row, 1000 m 15 Clean & Jerks, 135 lbs 100 Air Squats

Every 2 mins for 16 mins: 1 Clean & Jerk | 115 lbs 1 Clean & Jerk | 135 lbs 1 Clean & Jerk | 135 lbs 1 Clean & Jerk | 135 lbs 1 Clean & Jerk | 135 lbs 1 Clean & Jerk | 135 lbs 1 Clean & Jerk | 145 lbs 1 Clean & Jerk | 145 lbs

5 rounds of: Run, 400 m 15 Overhead Squats, 95 lbs

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

Sets 2 Shoulder Press | 75 lbs 2 Shoulder Press | 95 lbs 2 Shoulder Press | 105 lbs 2 Shoulder Press | 105 lbs 2 Shoulder Press | 115 lbs

Run, 800 m 20 Toes-to-bars 20 Handstand Push-ups Run, 400 m 30 Knees To Elbows 30 Ring Dips Run, 200 m 40 AbMat Sit-ups 40 Push-ups

3 rounds of: 20 Kettlebell Russian Twists, 35 lbs 20 AbMat Sit-ups

5 rounds of: 8 Power Cleans, 135 lbs 8 Kettlebell Goblet Box Step-ups, 53 lbs, 20 in Kettlebell Overhead Carry, 53 lbs, 100 m