400m run 50 air squats 7 muscle ups 10 hang power clean (135/95lbs) 3 rounds

1min hip extension -or- plated good mornings 1min handstand walk 1min box jump (20′′) 1min burpee 1min rest 4 rounds

weighted pullup 3-3-3-3-3 * optional finisher In pairs: 100 calorie row

Part 1: 4 x 100m prowler push Part 2: In partners, while one person performs: 50 bear crawl/50m crab walk the other partner performs AMRAP pushups switch then, while one person performs: 50m bear crawl/50m crab walk the other partner performs AMRAP GHD situps switch 3 total rounds

1min squat hold holding KB (16/12kg) 10 broad jumps 20 walking lunges AMRAP 12min

1 squat clean and jerk EMOM 20min

80 pullups Every time you break, perform 5 over/unders 40 chest to bar pullups Every time you break, perform 5 over/unders 20 strict pullup Every time you break, perform 5 over/unders

10-9-8-7-6-5-4-3-2-1 squat snatch (155/105lbs) strict hspu parallel ring row

Part 1: bench press 3x8reps Part 2: 10 DB thrusters (50/35lbs) 20 lateral box jump overs (24/20′′) 30 DB thrusters 60 double unders