Sets : rest 2 mins 12 Front Rack Lunges | 65 lbs 12 Front Rack Lunges | 65 lbs 12 Front Rack Lunges | 65 lbs 12 Front Rack Lunges | 65 lbs

3 rounds of: Row, 500 m 30 Wall Balls Run, 400 m

Sets 8 Dumbbell Bench Press | 135 lbs 8 Dumbbell Bench Press | 145 lbs 8 Dumbbell Bench Press | 155 lbs 8 Dumbbell Bench Press | 165 lbs

16:00 AMRAP: Run, 400 m 4 Dumbbell Man Makers 20 Air Squats 10 AbMat Sit-ups

Tabata Kettlebell Deadlift | 12,12,12,12,12,12,12,12 Tabata Push-up | 12,12,12,12,12,10,10,10 Tabata Ring Row | 10,10,10,10,10,10,9,10 Tabata Jump Rope | 60,60,60,60,51,54,52,54

Sets : rest 2 mins 3 Front Squats | 135 lbs 3 Front Squats | 135 lbs 3 Front Squats | 135 lbs 3 Front Squats | 135 lbs 3 Front Squats | 135 lbs 3 Front Squats | 135 lbs

4:00 AMRAP: 0 No Push-up Burpees

10:00 AMRAP: 10 Dumbbell Push Press 20 Reverse Alternating Lunges 5 Push-ups

8:00 AMRAP: Row, 0 m

Sets 10 Back Squats | 95 lbs 5 Back Squats | 135 lbs 3 Back Squats | 185 lbs 10 Back Squats | 95 lbs 5 Back Squats | 135 lbs 3 Back Squats | 185 lbs

Every 2 mins for 12 mins: 1 2 Strict Press + 4 Push Press | 70 lbs 1 2 Strict Press + 4 Push Press | 70 lbs 1 2 Strict Press + 4 Push Press | 70 lbs 1 2 Strict Press + 4 Push Press | 70 lbs 1 2 Strict Press + 4 Push Press | 70 lbs 1 2 Strict Press + 4 Push Press | 70 lbs

50 Dumbbell Snatches Rest 1 min Run, 800 m Rest 1 min 50 Burpees

Sets 4 Deadlifts | 225 lbs 4 Deadlifts | 225 lbs 4 Deadlifts | 225 lbs 4 Deadlifts | 225 lbs 4 Deadlifts | 225 lbs

Sets 5 Back Squats | 135 lbs 5 Back Squats | 155 lbs 5 Back Squats | 155 lbs 5 Back Squats | 185 lbs 5 Back Squats | 185 lbs

7 rounds of: Row, 300 m 15 Dumbbell Push Press