Back Squats 1 – 1 – 1 Front Squats 3 – 3 – 3 Overhead Squats 5 – 5 – 5

50 Alt. Single-Arm DB Power Snatches (50/35 lb.) Then: 10 Single-Arm DB Push Presses (each arm) 30-sec. DB OH Hold 3 rounds 50 Alt. Single-Arm DB Power Snatches

Part 1: Work up to a Heavy 100-m Barbell Carry Part 2: 3 Rope Climbs 100-m Barbell Walk (on back) 5 rounds

Squat Clean and Jerks 1-3-5-7-9-11

100-m Farmers Walk (45/25 lb.) 3 Candlesticks *Every round add 100 m to the Farmers Walk + 3 Candlesticks AMRAP 12 min.

2 Power Snatches (75+% 1RM) AMRAP Double-unders for the remaining time in 1min. Rest 1 min. 10 rounds

Run 400 m 6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.) Row 500 m 6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

21-15-9 Dumbbell Squat Cleans (50/35 lb.) Ring Dips

8 Heavy KB Swings (32/24 kg) 16 Shoulder-to-Overheads (95/65 lb.) AMRAP 10 min.

21-15-9 One-Arm Dumbbell OH Squats (45/25 lb.) (each side) Burpee Toes-to-Bars

Min 1: 15/10-cal. Row Min 2: 15 Parallette Pass-Throughs 5 rounds

Overhead Squats 1-1-1-1-1 *Optional Finisher

15 Deadlifts (185/135 lb.) 18 GHD Sit-ups 21 Wall-Ball Shots (20/14 lb.) 18 Deadlifts 21 GHD Sit-ups 24 Wall-Ball Shots 21 Deadlifts 24 GHD Sit-ups 27 Wall-Ball Shots

1 min. Airdyne (Cals.) 1 min. Air Squats 4 rounds 2 min. Knees-to-Elbows 2 min. Ring Dips 2 rounds 4 min. Bar Muscle-ups 4 min. Double-unders

Max set Push Jerks at 80% 1RM Rest 1 min. Max set Weighted Hip Extensions Rest 2 min. 5 rounds

10 Over Unders (24/20 in.) 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts (225/155 lb.) 3 rounds

18 OH Plate Lunges (25/15 lb.) 12 Ring Rows 4 rounds Straight into a 90-sec. Hold at the top of the Ring-Row position.

Front Squats 5-5-5 *Optional Finisher

1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (25/15 lb.)

14 Ring Push-ups 14 Toes-to-Bars 100-m Waiters Carry (50/35 lb.) 5 rounds