Sets 1 Clean & Jerk | 100 kg

10:00 AMRAP: 5 Handstand Push-ups 5 Box Jump Overs

Sets 3 Shoulder Press | 40 kg 3 Shoulder Press | 50 kg 3 Shoulder Press | 54 kg 3 Shoulder Press | 60 kg 3 Shoulder Press | 62 kg

4 rounds of: 27 Box Jumps, 24 in 20 Burpees 11 Squat Cleans, 145 lbs

Intervals Run, 400 m | 1:09

5 rounds of: 3 Muscle Ups 21 Burpees

7:00 AMRAP: 5 Power Clean & Jerks, 85 kg 2 Rope Climbs, 15 ft

5 rounds of: Overhead Walking Lunge, 45 lbs, 50 ft 21 Burpees

30 GHD Sit-ups 30 Dumbbell Snatches, 75 lbs 30 Pull-ups Walking Lunge, 75 lbs, 30 m Handstand Walk, 30 m

4 rounds of: 300 m Shuttle Runs Rests 3 mins

17 Handstand Push-ups 15 Toes-to-bars 1 Rest, 2 mins 18 Handstand Push-ups 15 Toes-to-bars 1 Rest, 2 mins 15 Handstand Push-ups 15 Toes-to-bars 1 Rest, 2 mins 16 Handstand Push-ups 14 Toes-to-bars 1 Rest, 2 mins

Sets 1 3 Position Clean + Push Jerk | 50 kg 1 3 Position Clean + Push Jerk | 60 kg 1 3 Position Clean + Push Jerk | 70 kg 1 3 Position Clean + Push Jerk | 70 kg 1 3 Position Clean + Push Jerk | 80 kg

5 rounds of: Run, 400 m 30 Box Jumps, 24 in 30 Wall Balls, 20 lbs

Interval Run, 400 m | 1:19 Run, 400 m | 1:26 Run, 400 m | 1:26 Run, 400 m | 1:28 Run, 400 m | 1:26 Run, 400 m | 1:22

12:00 AMRAP: Handstand Walk, 10 m 12 Pistols