4 rounds of: Run, 400 m 10 Push Press, 75 lbs 20 Walking Lunges, 75 lbs 30 AbMat Sit-ups

Every 4 mins for 24 mins: 2 Front Squats, 165 lbs 10 Assault Bike Calories 2 Rope Climbs Static Hold, 45 secs

3-6-9-12-15-18-21 reps of: Bench Press, 65 lbs Pull-up Front Squat, 65 lbs 100 Meter Run

Sets 1 Squat Clean & Jerk | 175 lbs

Sets 1 Snatch | 155 lbs

Intervals Assault Bike, 10 mi | 25:00

Every 1 min for 28 mins, alternating between: 0 Assault Bike Calories 4 Ring Rows 6 Plate Shoulder Press, 25 lbs 8 AbMat Sit-ups

10 rounds of: 9 Thrusters, 65 lbs 35 Double Unders

Run, 200 m 15 Hang Power Snatches, 65 lbs 15 Overhead Squats, 65 lbs 15 Handstand Push-ups Run, 400 m 15 Handstand Push-ups 15 Overhead Squats, 65 lbs 15 Hang Power Snatches, 65 lbs Run, 200 m

10-12-14 reps of: Weighted GHD Back Extension, 10 lbs Weighted GHD Sit-up, 10 lbs

Sets 3 Back Squats | 175 lbs 3 Back Squats | 185 lbs 3 Back Squats | 195 lbs 3 Back Squats | 205 lbs 3 Back Squats | 215 lbs

21-15-9 reps of: Toes-to-bar Overhead Squat, 105 lbs

21-15-9 reps of: Handstand Push-up Hang Power Clean, 105 lbs

21-15-9 reps of: Chest-to-bar Pull-up Burpee Box Jump

Sets Plank Hold | 1:00 Plank Hold | 1:00