Complete 10 Rounds for Quality:
3 Deadlift (1.5 Bodyweight)
3 Bench Press (Bodyweight)
3 Power Clean (3/4 Bodyweight)

Overhead Squat
3-3-3-3-3
(75% 1RM)

10 Min AMRAP:
6 Toes To Bar
6 Wall Ball Shots (20/14)
6 Kb Swings (70/50)

Partner Row:
6 Minutes for Max Distance
*One partner must be in a handstand (or plank) hold while the other rows.

Complete 5 Rounds for Time:
25 Lateral Box Jump Burpees (24/20)
25 Sit-ups

Complete for Time:
50 reps: choose from the movement list*
Run 2 miles
100 reps: choose from the movement list
Row 2k
150 reps: choose from the movement list

*Movement List:
Squats
Lunges
Push-ups
Pull-ups
Ring Dips
Sit-ups
Kb Swings (45/30)

5 Min EMOM:
1 Power Clean + 1 Front Squat (@ 75% 1RM Squat Clean)

Complete for Time and Quality:
5 Front Squats (50% 1RM)
100 Jump Rope Singles
5 Front Squats (55% 1RM)
100 Speed Steps
5 Front Squats (60% 1RM)
100 RR/LL Jump Rope
5 Front Squats (65% 1RM)
50 Double Unders
5 Front Squats (70% 1RM)
50 Double Unders
5 Front Squats (75% 1RM)
50 Double Unders

Complete 4 Rounds for Time:
Run 400m
Row 400m
20 Burpee Box Jump-overs (24/20)

Back Squats
5-5-5-5-5

9-15-21
Ring Dips
Power Snatch (115/75)
Calorie Row

Pause Clean Deadlift
3-3-3-3-3

11 Min AMRAP:
11 Knees to Elbows
11 Push Press (95/65)
11 Kb Swings (55/35)

4 x 5 Min AMRAP with 2 Min rest
5 Pull-ups
10 Push-ups
15 Squats
*Complete 25 Sit-ups during the 2 Min rest.

Complete 6 Rounds for Time:
10 Man Makers
100 Speed Steps
20 Weighted Sit-ups
200m Farmer Carry
30 Weighted Walking Lunges
300m Row
(Rx Weights for all movements = 30/20)