Every 1 min for 30 mins, alternating between: 20 Echo Bike Calories 10 Burpee Box Jump Overs Rest

Every 1 min for 25 mins, alternating between: 21 Echo Bike Calories 18 Wall Balls, 20 lbs, 10 ft 15 Box Jumps, 24 in 9 Power Cleans, 165 lbs Rest

Run, 200 m 5 Back Squats, 285 lbs Run, 400 m 10 Back Squats, 265 lbs Run, 600 m 15 Back Squats, 245 lbs Run, 800 m 20 Back Squats, 225 lbs Run, 1000 m

25 Box Jumps, 30 in 50 Handstand Push-ups 25 Push Jerks, 185 lbs 50 Pull-ups 25 Box Jumps, 30 in

1 Clean & Jerk, 155 lbs 1 Round Cindy 2 Clean & Jerks, 155 lbs 1 Round Cindy 3 Clean & Jerks, 155 lbs 1 Round Cindy 4 Clean & Jerks, 155 lbs 1 Round Cindy 5 Clean & Jerks, 155 lbs 1 Round Cindy 6 Clean & Jerks, 155 lbs 1 Round Cindy 7 Clean & Jerks, 155 lbs 1 Round Cindy 8 Clean & Jerks, 155 lbs 1 Round Cindy 9 Clean & Jerks, 155 lbs 1 Round Cindy 10 Clean & Jerks, 155 lbs 1 Round Cindy

Every 1 min for 30 mins, alternating between: 4 Sandbag Throw Over Shoulders, 150 lbs 10 Burpees Rest 1 min

5 Parallette Handstand Push-Ups, 14 in 5 Double Kettlebell Deadlifts, 203 lbs 8 Parallette Handstand Push-Ups, 14 in 8 Double Kettlebell Deadlifts, 203 lbs 13 Parallette Handstand Push-Ups, 14 in 13 Double Kettlebell Deadlifts, 203 lbs Double Kettlebell Overhead Lunge, 53 lbs, 89 ft

Row, 1000 m 25 Kettlebell Thruster Right Arms, 70 lbs 25 Kettlebell Swings, 70 lbs 25 Kettlebell Thruster Left Arms, 70 lbs 25 Kettlebell Swings, 70 lbs

5 rounds of: 3 Cleans, 225 lbs Run, 200 m 20 Alternating Kettlebell Snatches, 1.5 pood Rest 2 mins

Sled Drag, 115 lbs, 1600 m 250 Row Calories 125 Sandbag Throw Over Shoulders, 100 lbs

16:00 AMRAP: Row, 250 m Push Jerk, 185 lbs Double Under Power Clean, 185 lbs

12:00 AMRAP: 12 Echo Bike Calories 9 Thrusters, 115 lbs 6 Bar Muscle-ups

20:00 AMRAP: Run, 400 m

30 Clean & Jerks, 135 lbs Run, 1 mi 10 Rope Climbs, 15 ft Run, 1 mi 100 Burpees

3 rounds of: Run, 400 m 21 Alternating Dumbbell Snatches, 50 lbs 12 Toes-to-bars