30 sec. Air Squats 30 sec. Squat Hold 30 sec. Rest 3 rounds 30 sec. Push-ups 30 sec. Plank 30 sec. Rest 3 rounds 30 sec. MB Sit-ups (20/14 lb.) 30 sec. MB Hollow Hold 30 sec. Rest 3 rounds

40 DB Squat Cleans (40/25 lb.) 40 DB Shoulder-to-Overhead 400-m Run

In partners: P1 performs: 5 x 20-m Shuttle Sprints P2 performs: Plate Squat Hold (15/10 lb.) Switch Then, both run 400 m with plate Then, repeat with: Plate Hold Overhead Finish off with: 40 Burpees Over Partner in Plank

Thruster 3-3-3-3-3 *Optional Finisher 5 rounds of: 30 sec. ON : 30 sec OFF Max calorie Row

30 Slam Balls (25/15 lb.) 20 Toes-to-Bars 400-m Run 20 Bar Muscle-ups 400-m Run 20 Toes-to-Bars 30 Slam Balls

6 Hang Squat Snatches (115/75 lb.) 7 Hang Squat Cleans 8 Split Jerks AMRAP 24 min.

9-15-18 Weighted Pull-ups (25/15 lb.) Calorie Row *Find a heavy 1-rep Weighted Pull-up.

40 Box Jumps (30/24 in.) 20 DB Box Step Overs (40/25 lb.) 10 Box Round-the-Worlds 2 rounds

ABBATE 1 mile run 21 clean and jerks (155/105) 800m run 21 clean and jerks (155/105) 1 mile run

In the first 5 min., perform: Run 400 m 100 Double-unders In the second 5 min., perform: Run 300 m 75 Double-unders 30 KB Swings (24/16 kg) In the third 5 min., perform: Run 200 m 50 Double-unders 20 KB Swings 8 Wall Climbs In the fourth 5 min., perform: Run 100 m 25 Double-unders 10 KB Swings 4 Wall Climbs AMRAP 5 min.