Sets : rest 2 mins 5 Plyo Push-ups 5 Plyo Push-ups 5 Plyo Push-ups 5 Plyo Push-ups 5 Plyo Push-ups

3 rounds of: 10 Clean & Jerks, 155 lbs 20 Toes-to-bars

Sets 10 Back Squats | 315 lbs 8 Back Squats | 340 lbs 6 Back Squats | 365 lbs

Sets 20 GHD Paddles | 45 lbs 20 GHD Paddles | 45 lbs 20 GHD Paddles | 45 lbs 10 Barbell Good Mornings | 155 lbs 10 Barbell Good Mornings | 155 lbs 10 Barbell Good Mornings | 155 lbs

AMReps in 15 mins: 1 Row, 500 m, 5 mins | 1 rep Burpee Pull-up | 26 reps 1 Bike Erg, 1500 m, 5 mins | 1 rep Dumbbell Burpee, 50 lbs | 27 reps 50 Bike Calories, 5 mins | 50 reps Burpee | 36 reps

Sets 3 Paused Clean Pulls | 300 lbs 3 Paused Clean Pulls | 300 lbs 3 Paused Clean Pulls | 300 lbs

Sets 2 Clean & Jerk From Blocks | 245 lbs 2 Clean & Jerk From Blocks | 260 lbs 2 Clean & Jerk From Blocks | 275 lbs 2 Clean & Jerk From Blocks | 250 lbs 2 Clean & Jerk From Blocks | 250 lbs

Handstand Walk, 100 ft -- then -- 100 Ski Erg Calories -- then -- Handstand Walk, 100 ft

50 Bike Calories 4 Front Rack Walking Lunges, 135 lbs, 25 ft 35 Bike Calories 3 Front Rack Walking Lunges, 135 lbs, 25 ft 20 Bike Calories 2 Front Rack Walking Lunges, 135 lbs, 25 ft

Sets 5 Tempo Front Squats | 225 lbs 5 Tempo Front Squats | 255 lbs 5 Tempo Front Squats | 275 lbs

5 rounds of: Run, 200 m 15 GHD Sit-ups Sled Drag, 135 lbs, 100 m

20:00 AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings, 2 pood

Sets 3 Snatch Balances | 235 lbs 3 Snatch Balances | 235 lbs 3 Snatch Balances | 235 lbs

Sets 3 Snatch Pulls | 255 lbs 3 Snatch Pulls | 255 lbs 3 Snatch Pulls | 255 lbs

Sets 2 Hang Snatches | 185 lbs 2 Hang Snatches | 200 lbs 2 Hang Snatches | 205 lbs 2 Hang Snatches | 205 lbs 2 Hang Snatches | 205 lbs