In 4 mins: 40 Bike Calories max rep Wall Balls, 20 lbs | 55 Rest 1 min -- then -- In 4 mins: Run, 400 m max rep Hang Power Cleans, 185 lbs | 20 Rest 1 min -- then -- In 4 mins: Row, 500 m max rep Strict Handstand Push-ups | 23

Sets 3 Overhead Squats | 205 lbs 3 Overhead Squats | 225 lbs 3 Overhead Squats | 245 lbs 3 Overhead Squats | 245 lbs 3 Overhead Squats | 245 lbs

Sets 1 2 Hang Snatch + Snatch | 165 lbs 1 2 Hang Snatch + Snatch | 185 lbs 1 2 Hang Snatch + Snatch | 200 lbs 1 2 Hang Snatch + Snatch | 205 lbs 1 2 Hang Snatch + Snatch | 185 lbs

Every 1 min for 10 mins: 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs 3 Bench Press | 205 lbs

Every 1 min for 10 mins: 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs 3 Back Squats | 285 lbs

3 rounds of: Sled Pull, 50 ft | 115 lbs 10 Ring Walk Outs Yoke Carry, 500 lbs, 50 ft Ring L-Sit, 10 secs

21 Hang Power Snatches, 135 lbs Row, 500 m 15 Hang Power Snatches, 135 lbs Row, 500 m 9 Hang Power Snatches, 135 lbs Row, 500 m

5 rounds of: 20 Ski Erg Calories 12 Dumbbell Box Step Overs, 50 lbs, 24 in

Sets 1 Push Press + Split Jerk | 185 lbs 1 Push Press + Split Jerk | 205 lbs 1 Push Press + Split Jerk | 225 lbs 1 Push Press + Split Jerk | 235 lbs 1 Push Press + Split Jerk | 215 lbs

Sets 2 Squat Cleans | 225 lbs 2 Squat Cleans | 255 lbs 2 Squat Cleans | 275 lbs 2 Squat Cleans | 255 lbs 2 Squat Cleans | 255 lbs

AMReps in 5 mins: Squat Clean, 165 lbs | 32 reps Jerk, 165 lbs | 32 reps

12-9-6 reps of: Strict Ring Muscle-up Box Jump, 40 in

4 rounds, each round for time, of: Double Kettlebell Front Rack Lunge, 70 lbs, 50 ft 50 Double Unders 20 Row Calories Resting 2 mins between each round.

4 rounds, each round for time, of: Double Kettlebell Front Rack Walking Lunge, 70 lbs, 50 ft 50 Double Unders 20 Bike Calories Resting 2 mins between each round.

Front Squat Hold, 20 secs | 315 lbs Front Squat Hold, 20 secs | 315 lbs Front Squat Hold, 20 secs | 315 lbs 3 Chest-to-bar Pull-up Holds, 15 secs 10 Single Arm Dumbbell Press | 30 lbs 10 Single Arm Dumbbell Press | 35 lbs 10 Single Arm Dumbbell Press | 35 lbs