40 Dumbbell Snatches, 15 kg 20 Handstand Push-ups 30 Dumbbell Snatches, 15 kg 15 Handstand Push-ups 20 Dumbbell Snatches, 15 kg 10 Handstand Push-ups 10 Dumbbell Snatches, 15 kg 5 Handstand Push-ups

21-15-9 reps of: Handstand Push Up Ring Dip Push-up

Sets 1 Deadlift | 275 lbs

3 rounds of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 95 lbs

3 rounds of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans, 95 lbs

Sets 1 Back Squat | 215 lbs

Sets 10 Strict Press | 80 lbs 8 Strict Press | 85 lbs 6 Strict Press | 90 lbs 4 Strict Press | 95 lbs 2 Strict Press | 100 lbs

Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi with 14 lbs weight vest

Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m

5 rounds of: Run, 400 m 30 Box Jumps, 20 in 30 Wall Balls, 14 lbs

10:00 AMRAP: 30 Double Unders 15 Power Snatches, 55 lbs

3 rounds of: Run, 400 m 21 Kettlebell Swings, 1 pood 12 Pull-ups

AMReps in 12 mins: 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft | 10 reps 16 Toes-to-bars | 16 reps 8 Dumbbell Power Cleans, 35 lbs | 8 reps 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft | 10 reps 16 Toes-to-bars | 16 reps 8 Dumbbell Power Cleans, 35 lbs | 8 reps 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft | 10 reps 16 Bar Muscle-ups | 14 reps 8 Dumbbell Power Cleans, 35 lbs 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft 16 Bar Muscle-ups 8 Dumbbell Power Cleans, 35 lbs 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft 16 Toes-to-bars 8 Dumbbell Power Cleans, 35 lbs 10 Dumbbell Front Rack Walking Lunges, 35 lbs, 5 ft 16 Toes-to-bars 8 Dumbbell Power Cleans, 35 lbs

33 Thrusters, 65 lbs 33 Chest-to-bar Pull-ups 27 Thrusters, 65 lbs 27 Chest-to-bar Pull-ups 21 Thrusters, 65 lbs 21 Chest-to-bar Pull-ups 15 Thrusters, 65 lbs 15 Chest-to-bar Pull-ups 9 Thrusters, 65 lbs 9 Chest-to-bar Pull-ups

10 Snatches, 65 lbs | 10 reps 12 Bar Facing Burpees | 12 reps 10 Snatches, 65 lbs | 10 reps 12 Bar Facing Burpees | 12 reps 10 Snatches, 65 lbs | 10 reps 12 Bar Facing Burpees | 12 reps Rest 3 mins 10 Bar Muscle-ups | 10 reps 12 Bar Facing Burpees | 12 reps 10 Bar Muscle-ups | 5 reps 12 Bar Facing Burpees 10 Bar Muscle-ups 12 Bar Facing Burpees