5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts (155/115lbs) 7 Box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups (40/25lb) – Dumbbell Then, 5 minutes of: 7 Snatches (75/45lbs) 7 Push-ups Then, 5 minutes of: Rowing (calories) * Rest 1min between stations

Back Squat 5-3-1-1-3-5

100 KB Swing (32/24kg) Every time you put the KB down, perform 100m Front rack walk with KB Rest 2min 800m Waiters Carry with KB Every time you put the KB down, perform 10 KB Swings

50 DB Thrusters (45/25lbs) 40 Pistols (20 left/20 right) 50 Wall Ball (20/14lbs)

1-2-3-4-5-6-7-8-9-10 Hang Squat Snatch (155/115lbs) 10-9-8-7-6-5-4-3-2-1 Strict Weighted Pull Up

3-6-9-12-15-18-21 Front Rack Lunges (155/115lbs) Assault Bike (cals) Parallette Pass Through

Sumo Deadlift 1-1-1-1-1-1-1

5 Pullups 10 Pushups 15 Air Squats AMRAP 20min

500m Row Then perform: 10 Power Snatch (115/75lbs) 10 Slamballs 3 Rounds 500m Row

10 Thrusters (95/65lbs) 8 Thrusters (115/75lbs) 6 Thrusters (135/95lbs) 4 Thrusters (155/115lbs) 2 Thrusters (185/135lbs) Rest 5min HSPU Challenge

30sec Toes to Bar 30sec Rest 30sec Pushup 30sec Rest 30sec Strict Pullups 30sec Rest 30sec Clapping Pushup 30sec Rest 5 rounds

18 KB weighted Step Ups (16/12kgs) 9 Ring Muscle Ups 2 rounds

Front Squat 5-5-5-5-5

3 Shoulder to Overhead (185/125lbs) 6 DB Hang Power Clean (50/35lbs) 9 Deadlift Perform 1 round every 2min 8 rounds

200m Run 12 Back Squat (135/95lbs) 6 Hang Power Snatch 6 Rounds

In the first 5min perform: 600m Row 500m Run In the second 5min perform: 500m Row 400m Run 30 KB Swings (24/16kgs) In the third 5min perform: 400m Row 300m Run 40 Alt DB Snatch (45/25lbs)

21-15-9 OH Squat (155/115lbs) HSPU

3 Squat Clean (155/115lbs) 50m DB Farmers Carry (50/35lbs) 6 Squat Clean 100m DB Farmers Carry 9 Squat Clean 150m DB Farmers Carry And so on… AMRAP 12min

25 Double Unders 10 Ring Dips 5 rounds Rest 2min 25 Double Unders 10 Burpee plate jumps 5 rounds

RXD min 1: 15 wall ball (20/14lbs) min 2: 20 slam ball (25/15lbs) min 3: 45sec bar hang (pullup bar) min 4: 10 back squats (115/75lbs) 5 rounds FITNESS min 1: 10 wall ball min 2: 10 slam ball min 3: 45sec supported bar hang (pullup bar) min 4: 10 back squats 5 rounds