Sets 3 Deadlifts | 155 lbs 3 Deadlifts | 155 lbs 2 Deadlifts | 221 lbs 2 Deadlifts | 221 lbs 1 Deadlift | 221 lbs 1 Deadlift | 221 lbs

3 rounds of: 10 Single Arm Db Floor Press Double Kettlebell Front Rack Carry, 50 m 10 Chin-ups

3 rounds of: 30 GHD Sit-ups 30 Kettlebell Swings 10 Handstand Push-ups

3 rounds of: 12 Single Arm Dumbbell Clean & Jerks 10 Tempo Ring Rows 20 Goblet Walking Lunges

Sets : rest 1:30 3 Tempo Front Squats | 111 lbs 3 Tempo Front Squats | 111 lbs 2 Tempo Front Squats | 155 lbs 2 Tempo Front Squats | 155 lbs 1 Tempo Front Squat | 177 lbs 1 Tempo Front Squat | 177 lbs

4 rounds of: Run, 400 m Farmer Carry, 200 m

12:00 AMRAP: 20 Double Unders 20 Push Press 20 Toes-to-bars

50 Box Step-ups 50 V-ups 40 Box Step-ups 40 V-ups 30 Box Step-ups 30 V-ups 20 Box Step-ups 20 V-ups 10 Box Step-ups 10 V-ups

15:00 AMRAP: 150 Single Unders 10 Burpee Over Med Balls 10 Wall Balls

Row, 500 m 12 Handstand Push-ups Plank Hold, 1 min 9 Handstand Push-ups Plank Hold, 1 min 6 Handstand Push-ups Plank Hold, 1 min 3 Handstand Push-ups Plank Hold, 1 min Row, 500 m

Every 1 min for 14 mins, alternating between: 10 Deadlifts 10 Dumbbell Push Press

Intervals Row, 1000 m | 3:41

Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi

15:00 AMRAP: Assault Bike, 800 m 30 V-ups 20 Wall Balls

40 Burpees 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups 40 Burpees