4 rounds of: Farmers Carry, 200 lbs, 100 ft Waiters Walk, 70 lbs, 50 ft Waiters Walk, 70 lbs, 50 ft Sandbag Bear Hug Carry, 150 lbs, 100 ft 15 Weighted Sit-ups, 70 lbs

2 rounds of: 10 Strict Toes-to-bars 20 Deadlifts, 315 lbs 40 Bar Facing Burpees 80 Double Unders

Run, 2 mi Echo Bike, 4 mi Run, 1 mi Echo Bike, 2 mi

"Death By" : 1 rep + 1 rep / 1 min Pull-up : 6 rounds Chest-to-bar Pull-up : 6 rounds Bar Muscle-up : 6 rounds

5-4-3-2-1 reps of: Hang Squat Clean, 225 lbs Push Jerk, 225 lbs

Sets 3 Clean Pulls | 330 lbs 3 Clean Pulls | 330 lbs 3 Clean Pulls | 330 lbs

Sets 1 Squat Clean + 2 Push Jerk | 205 lbs 1 Squat Clean + 2 Push Jerk | 225 lbs 1 Squat Clean + 2 Push Jerk | 245 lbs 1 Squat Clean + 2 Push Jerk | 260 lbs 1 Squat Clean + 2 Push Jerk | 265 lbs

3 rounds of: 10 Weighted Hip Extensions | 45 lbs Sled Drag, 180 lbs, 100 ft 10 GHD Sit-ups, 45 lbs Extended Arm Sled Drag, 180 lbs, 100 ft Rest 1:30

Sets 15 Shoulder Press | 115 lbs 15 Shoulder Press | 115 lbs

30 Thrusters, 75 lbs 3 Rope Climbs 20 Thrusters, 95 lbs 2 Legless Rope Climbs 10 Thrusters, 135 lbs 1 L-Sit Rope Climb

Sets 15 Dumbbell Incline Bench Press | 65 lbs 15 Dumbbell Incline Bench Press | 65 lbs 15 Dumbbell Incline Bench Press | 65 lbs

Sets 15 Back Squat (High Bar)s | 335 lbs

Sets 5 Kang Squats | 135 lbs 5 Kang Squats | 155 lbs 5 Kang Squats | 175 lbs 3 Kang Squats | 185 lbs 3 Kang Squats | 205 lbs

Every 2 mins for 40 mins: 20 Row Calories, 1 min 5 Pull-ups, 1 min 10 Push-ups 15 Air Squats

Every 2 mins for 40 mins: 20 Row Calories, 1 min 5 Pull-ups, 1 min 10 Push-ups 15 Air Squats