12-9-6-3 reps of: Push-up Push Press, 65 lbs

15-12-9 reps of: Bent Over Barbell Row, 65 lbs Parallel Bar Dip V-up

21-15-9 reps of: Overhead Squat, 65 lbs Burpee

3 rounds of: 21's Bicep Curl, 25 lbs 20 Dumbbell Tricep Kickbacks, 10 lbs

20:00 AMRAP: Run, 200 m 14 Single Arm Dumbbell Thrusters, 30 lbs Run, 200 m 20 Double Unders 20 Russian Twists, 10 lbs

Sets 5 Back Squats | 175 lbs 5 Back Squats | 175 lbs 5 Back Squats | 175 lbs 5 Back Squats | 175 lbs 5 Back Squats | 175 lbs

Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi

Every 1 min for 15 mins: 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs 1 1 Squat Clean + 1 Front Squat + 1 Split Jerk | 115 lbs

Sets 15 Glute Hip Thrusts | 30 lbs 15 Glute Hip Thrusts | 30 lbs 15 Glute Hip Thrusts | 30 lbs 15 Glute Hip Thrusts | 30 lbs

Sets 10 Elevated Sumo Kettlebell Squats | 35 lbs 10 Elevated Sumo Kettlebell Squats | 35 lbs 10 Elevated Sumo Kettlebell Squats | 35 lbs 10 Elevated Sumo Kettlebell Squats | 35 lbs

Tabata Alternating Dumbbell Snatch, 30 lbs | 20,20,20,20,21 Tabata Upright Barbell Row, 25 lbs | 15,15,16,16,23 Tabata Burpee | 11,12,12,12,14

Sets 3 Shoulder Press | 95 lbs 3 Shoulder Press | 95 lbs 3 Shoulder Press | 95 lbs 3 Shoulder Press | 95 lbs 3 Shoulder Press | 95 lbs

100 Straight Legged Reverse Ab Crunches

5 rounds of: 12 Dumbbell Deadlifts, 35 lbs 9 Dumbbell Hang Power Cleans, 35 lbs 6 Dumbbell Push Jerks, 35 lbs

3 rounds of: 20 Bent Over Row With Plates, 45 lbs 10 Banded Face Pull + External Rotations