400-m Run
15 OH Squats (135/95 lb.)
5 rounds

200-m Single-arm Farmers Carry – Left (50/35 lb.)
1-min. Supine Plank Hold
12 Burpee Box Jump-overs (24/20 in.)
200-m Single-arm Farmers Carry – Right
1-min. Plank Hold
AMRAP 16 min.

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

20 Shuttle Runs (10 m)

20 Slam Balls (20/15 lb.)

AMRAP 8 min.

Rest 2 min.

5 Bear Crawl (10 m)

10 Slam Balls (25/20 lb.)

AMRAP 8 min.

10 Power Snatches (135/95 lb.)

10 Burpees

10 Power Snatches (115/75 lb.)

10 Burpees

10 Power Snatches (75/55 lb.)

10 Burpees

50 Air Squats

10 Strict Pull-ups

3 rounds

Power Clean Complex

1 Deadlift

1 Hang Power Clean

1 Power Clean

Then:

1-min. on/1-min. off:

Power Cleans (135/95 lb.)

5 rounds

500-m Row

400-m Run

16 Inverted Ring Rows

3 rounds

DB Complex

3 Front Squats + 2 Thrusters + 1 Push Press

AHAP

Then,

10 Handstand Push-ups

8 DB Front Squats (50/35 lb.)

6 DB Thrusters

4 DB Push Presses

AMRAP 18 min.

50 Back Squats (185/135 lb.)

* Every time you put the barbell down, perform

5 Over-unders (24/20 in.)