2 Power Cleans, 185 lbs 1 Push Press, 185 lbs 1 Push Jerk, 185 lbs

60 Deadlifts, 185 lbs 45 Hang Power Cleans, 185 lbs 30 Push Jerks, 185 lbs -- then -- 40 Bar Muscle-ups -- then -- 60 Deadlifts, 155 lbs 45 Hang Power Cleans, 155 lbs 30 Push Jerks, 155 lbs

Sets 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs 5 Back Squats | 275 lbs

Sets 12 Close Grip Lat Pull Downs | 110 lbs 12 Close Grip Lat Pull Downs | 140 lbs 12 Close Grip Lat Pull Downs | 155 lbs 12 Close Grip Lat Pull Downs | 135 lbs

Sets 12 Seated Cable Rows | 130 lbs 12 Seated Cable Rows | 145 lbs 12 Seated Cable Rows | 160 lbs 12 Seated Cable Rows | 180 lbs

Intervals Run, 5 km | 21:06

Every 1 min for 10 mins, alternating between: Row, 200 m 10 Lateral Burpee Over Rowers

10:00 AMRAP: 12 Bike Calories Sandbag Shuttle Run, 100 lbs, 200 ft

Intervals Run, 5 km | 21:09

5 rounds of: 1 Power Clean, 205 lbs 1 Split Jerk, 205 lbs

Every 1 min for 10 mins: 1 Power Clean, 185 lbs 1 Push Jerk, 185 lbs

AMReps in 7 mins: 3 Handstand Push-ups 3 Box Overs, 24 in 3 Kettlebell Swings, 24 kg 6 Handstand Push-ups 6 Box Overs, 24 in 6 Kettlebell Swings, 24 kg 9 Handstand Push-ups 9 Box Overs, 24 in 9 Kettlebell Swings, 24 kg 12 Handstand Push-ups 12 Box Overs, 24 in 12 Kettlebell Swings, 24 kg 15 Handstand Push-ups 15 Box Overs, 24 in 15 Kettlebell Swings, 24 kg 13 Handstand Push-ups 0 Box Overs, 24 in 0 Kettlebell Swings, 24 kg

Sets : rest 2 mins 10 Ring Rows 10 Ring Rows 10 Ring Rows 10 Ring Rows

Sets : rest 2 mins 10 Bench Press, 45% 1RM | 135 lbs 10 Bench Press, 45% 1RM | 135 lbs 10 Bench Press, 45% 1RM | 135 lbs 10 Bench Press, 45% 1RM | 135 lbs

Sets 20 Dumbbell Walking Lunges | 50 lbs 20 Dumbbell Walking Lunges | 70 lbs 20 Dumbbell Walking Lunges | 100 lbs