Every 4min for 20min: 20 single leg weighted step ups 1min plank 5 Rounds: 20 KB SDHP 20 KB Swings 400m Run

Every 2min for 16min, 5 Back Squats 16min AMRAP: 60 Cal Row 50 Wall Balls 40 alt pistols 30 HSPU’s 20 Ring Muscle Ups

Every 2min for 18min: 2 Cleans (full) + 1 Jerk 4 Rounds 200m sandbag run 3 Rope Climbs

8 Rounds: Row 55cal as fast as possible 1:1 Rest

Every 5min for 20min: 20 alt single leg deadlifts (Barbell) 200m Run Every 3min for 21min: Burpees Box Jumps

Every 90sec for 18min: 2 Snatches 10min AMRAP: 3 Ring Muscle Ups 10 Power Snatches

Every 2min for 16min 5 Back Squats 14min AMRAP: 15 HSPU 30 Cal Row

12min AMRAP: 2 rounds of: 50-ft. weighted walking lunge 16 T2B 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 BMU 8 power cleans

5X3 Front Squat 1RM Strict Press 12min AMRAP: 500m row 15 Push Press

40min AMRAP: 800m Run 40 No Push-Up Burpees 40 Abmat Sit-Ups