2 min. Assault Bike 2 min. OH Squats (65/45 lb.) 2 min. Shoulder-to-Overhead *Assault Bike intervals

Back Squat 3-3-3-3-3

3 HSPU 5 Plate V-ups (10/5 lb.) 7 Power Cleans (95/65 lb.) AMRAP 4 min. Rest 1 min. 4 rounds

Min. 1: 50 Double-unders Min. 2: Side Plank Hold (L) Min. 3: 50 Double-unders Min. 4: Side Plank Hold (R) Min. 5: 10 Weighted Cossack...

10 Lateral Burpees Over Barbell 10 Hang Power Snatches (75/55 lb.) 5 rounds *Every 90 sec., perform 10 Mountain Climbers

20 Squat Cleans (95/65 lb.) 20 Burpees 20 Russian KB Swings (24/16 kg) 15 Squat Cleans (115/75 lb.) 15 Burpees 15 Russian KB Swings...

10 MB Sit-up Tosses to wall (20/14 lb.) 50-m Heavy DB/object Carry (anyhow) 5 rounds *Work up to heavy DB/object Carry. *Object/DB...

400-m Run 6 rounds Cindy 400-m Run 3 rounds Mary AMRAP 25 min. Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Mary 5 HSPU 10 Pistols...

Sumo Deadlift 3-3-3-3-3 *Optional Finisher

100-75-50-25 Double-unders 10-15-20-25 Thrusters (115/75 lb.) Jumping Lunges