Row, 1000 m -- then -- 3 rounds of: 12 Alternating Dumbbell Snatches, 50 lbs 12 Goblet Lunges, 53 lbs

Every 1:30 for 15 mins: Run, 140 m 1 Squat Clean, 165 lbs

Sets 5 Strict Handstand Push-ups 5 Strict Handstand Push-ups 5 Strict Handstand Push-ups 5 Strict Handstand Push-ups 5 Strict Handstand Push-ups

AMReps in 2 mins: 5 Power Cleans, 145 lbs 30 Double Unders Max Calories On Rower

AMReps in 2 mins: 9 Chest-to-bar Pull-ups 15 Wall Balls, 20 lbs Max Calories On Air Bike Rest 1 min

Sets 3 Tempo Back Squats | 165 lbs 3 Tempo Back Squats | 165 lbs 3 Tempo Back Squats | 165 lbs 3 Tempo Back Squats | 165 lbs 3 Tempo Back Squats | 165 lbs

10-9-8-7-6-5-4-3-2-1 reps of: Dumbbell Shoulder-to-Overhead, 50 lbs Toes-to-bar

18:00 AMRAP: 3 Wall Balls 3 Deadlifts, 185 lbs 3 Box Jump Overs 6 Wall Balls 6 Deadlifts, 185 lbs 6 Box Jump Overs 9 Wall Balls 9 Deadlifts, 185 lbs 9 Box Jump Overs 12 Wall Balls 12 Deadlifts, 185 lbs 12 Box Jump Overs 2 Short Rope Climbs

8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 10 reps 8 Ground-to-Overheads, 95 lbs | 8 reps 10 Bar Facing Burpees | 5 reps 8 Ground-to-Overheads, 95 lbs 10 Bar Facing Burpees

3 rounds of: 21 Assault Bike Calories 13 Dumbbell Deadlifts, 50 lbs 10 Dumbbell Hang Power Cleans, 50 lbs 7 Dumbbell Shoulder-to-Overheads, 50 lbs

12:00 AMRAP: 10 Row Calories 10 Wall Balls, 18 lbs 10 Alternating Dumbbell Snatches, 50 lbs

Sets : rest 2 mins 25 Row (calories)s 25 Row (calories)s 25 Row (calories)s 25 Row (calories)s 25 Row (calories)s

Run, 800 m 9 Bar Facing Burpees Farmer Carry, 55 lbs, 140 m 15 Power Snatches, 115 lbs Run, 800 m 21 Bar Facing Burpees

Run, 800 m -- then -- 4 rounds of: 18 Wall Balls 15 Deadlifts, 185 lbs 12 Box Jumps -- then -- Run, 800 m

2 rounds, 2 mins each, of: Run, 200 m max rep Shoulder-to-Overheads, 115 lbs | 11 and 14 Rest 30 secs max rep Box Jump Overs | 21 and 21 Rest 30 secs max rep Toes-to-bars | 17 and 19 Rest 30 secs max rep Bar Facing Burpees | 13 and 16 Rest 30 secs