DB Fran 21-15-9 DB Thrusters (65/45 lb.) Chest-to-Bar Pull-ups

3 rounds of: 10 snatches (95/65 lb.) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups...

800-m Run 20 OH Squats (95/65 lb.) 1-k Row 20 Power Snatches 40/30 Cal. Assault Bike 20 Hang Power Cleans

50 Double-unders 10 SDHP (115/75 lb.) AMRAP 16 min. *Finisher of 1 min. Weighted Planks 5 sets

Split Jerk 3-3-3-3-3 *Optional Finisher

5 Deadlifts (275/185 lb.) 30 sec. Barbell Hold at top of Deadlift 12 Burpee Over the Bar 15 KB Goblet Squats (24/16 kg) 5 rounds

200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk

10 OH Walking Plate Lunges (25/15 lb.) 30 sec. Plate Squat Hold 10 Plate Thrusters 5 rounds

Squat Clean 3-3-3-3-3 Clean Complex 1 High Hang SC 1 Mid-Thigh 1 Full EMOM 10 min.

Dissected Kelly Run 200 m 15 Wall Balls (20/14 lb.) 15 Box Jumps (24/20 in.) Run 200 m 15 Box Jumps 15 Wall Balls (20/14 lb.) AMRAP...