30 Hanging Knee Raises 30 V-ups 30 Knees-to-elbows 30 Kettlebell Side Bends 30 Kettlebell Side Bends 30 Ab Roll Outs

150 Wall Balls, 20 lbs

Every 1 min for 15 mins, alternating between: 12 Deficit Push-ups 8 Pistols 20 Side Planks

Sets 2 Back Squats, 90% 1RM | 165 lbs 2 Back Squats, 90% 1RM | 175 lbs 2 Back Squats, 90% 1RM | 175 lbs 2 Back Squats, 90% 1RM | 165 lbs

50 Double Unders 50 Box Jumps 50 Pull-ups 50 Lunges 50 Mountain Climbers 50 Push-ups 50 Wall Balls 50 Burpees 50 Double Unders

Sets : rest 2:30 2 Bench Press, 90% 1RM | 115 lbs 2 Bench Press, 90% 1RM | 125 lbs 2 Bench Press, 90% 1RM | 135 lbs 2 Bench Press, 90% 1RM | 135 lbs

3 rounds of: Ski Erg, 1000 m 20 Box Jumps, 30 in Row, 1000 m

Sets 5 Hang Squat Cleans | 95 lbs 3 Hang Squat Cleans | 115 lbs 2 Hang Squat Cleans | 135 lbs 1 Hang Squat Clean | 145 lbs 0 Hang Squat Cleans | 155 lbs

Sets 5 Bench Press | 95 lbs 5 Bench Press | 115 lbs 3 Bench Press | 125 lbs 1 Bench Press | 135 lbs

7:00 AMRAP: 20 Push Press, 65 lbs 40 Double Unders

Sets 5 Deadlifts, 80% 1RM | 195 lbs 5 Deadlifts, 80% 1RM | 195 lbs 5 Deadlifts, 80% 1RM | 195 lbs 5 Deadlifts, 80% 1RM | 195 lbs 5 Deadlifts, 80% 1RM | 195 lbs

Sets Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep Rock Climbing (Indoor) | 1 rep

3 rounds of: Row, 500 m 90 Double Unders 8 Chest-to-bar Pull-ups 12 Burpee Box Jump Overs, 24 in

Intervals Run, 3.33 mi | 24:11

3 rounds of: 30 Air Squats 20 Push-ups 10 Burpees