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...

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 ...

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