8 rounds of: Run, 200 m 6 Barbell Lunges, 115 lbs 4 Bar Facing Burpees

18:00 AMRAP: 30 Wall Balls 60 Double Unders 30 Deadlifts, 155 lbs 30 Sit-ups

AMReps in 9 mins: 3 Hang Power Cleans, 115 lbs | 3 reps 3 Air Squats | 3 reps 3 Push-ups | 3 reps 6 Hang Power Cleans, 115 lbs | 6 reps 6 Air Squats | 6 reps 6 Push-ups | 6 reps 9 Hang Power Cleans, 115 lbs | 9 reps 9 Air Squats | 9 reps 9 Push-ups | 9 reps 12 Hang Power Cleans, 115 lbs | 12 reps 12 Air Squats | 12 reps 12 Push-ups | 12 reps 15 Hang Power Cleans, 115 lbs | 15 reps 15 Air Squats | 15 reps 15 Push-ups | 15 reps 18 Hang Power Cleans, 115 lbs | 18 reps 18 Air Squats | 18 reps 18 Push-ups | 18 reps 21 Hang Power Cleans, 75 lbs 21 Air Squats 21 Push-ups

18:00 AMRAP: 6 Chest-to-bar Pull-ups 9 Front Squats, 115 lbs 12 Box Jumps

3 rounds of: 12 Thrusters, 75 lbs 1 Legless Rope Climb

20 mins: Run, 403 m 10 Power Cleans, 135 lbs Run, 403 m 10 Power Cleans, 135 lbs Run, 403 m 10 Power Cleans, 0 lbs Run, 403 m 10 Power Cleans, 0 lbs then in the remaining time, AMRAP of: 5 Pull-ups 7 Assault Bike Calories

4 rounds, 1 min per station: Wall Ball | 20, 20, 18, and 18 Assault Bike Calories | 13, 11, 10, and 11 Pull-up | 15, 14, 14, and 13 Push-up | 36, 26, 22, and 24 Rest

18:00 AMRAP: 3 Toes-to-bars 3 Front Squats, 135 lbs 3 Push-ups 6 Toes-to-bars 6 Front Squats, 135 lbs 6 Push-ups 9 Sit-ups 9 Front Squats 9 Push-ups 15 Row Calories

5x 3:00 AMRAP: 3 Pull-ups 6 Push-ups 9 Air Squats Resting 1 min between each AMRAP.

AMReps in 5 mins: 2 Deadlifts | 135 lbs 2 Bar Facing Burpees 4 Deadlifts | lbs 4 Bar Facing Burpees 6 Deadlifts | lbs 6 Bar Facing Burpees 8 Deadlifts | lbs 8 Bar Facing Burpees 10 Deadlifts | lbs 10 Bar Facing Burpees 12 Deadlifts | lbs 12 Bar Facing Burpees 14 Deadlifts | lbs 14 Bar Facing Burpees 16 Deadlifts | lbs 16 Bar Facing Burpees

10:00 AMRAP: 12 Kettlebell Swings | 53 lbs 9 Push-ups

Intervals Run, 1 mi | 7:59

4 rounds, 1 min per station: Shoulder-to-overhead, 115 lbs | 15, 15, 15, and 14 Row Calories | 11, 10, 10, and 10 Kettlebell Swing, 53 lbs | 17, 16, 16, and 14 Double Under | 90, 80, 90, and 87 Rest

9:00 AMRAP: 5 Strict Pull-ups | lbs 10 Box Jump Overs

Row, 800 m -- then -- 15 Front Squats, 115 lbs 15 Toes-to-bars 12 Front Squats 12 Toes-to-bars 9 Front Squats 9 Toes-to-bars -- then -- 3 rounds of: 12 Wall Balls 12 Kettlebell Swings, 53 lbs -- then -- 12 Clean & Jerks 12 Bar Facing Burpees 9 Clean & Jerks 9 Bar Facing Burpees 6 Clean & Jerks 6 Bar Facing Burpees