21-15-9 Chest to bar pull-ups Kettlebell front rack walk, meters (70lbs/53lbs) Back squat (185lbs/125lbs) Kettlebell farmers carry, meters (70lbs/53lbs)

Every 3 minutes for 5 rounds: 10 Hang power cleans (165/115) 200 meter run

Workout, part 1  Every 1:30 seconds x 7 sets: 3 Position snatch Workout, part 2 Squatty “Isabel” For time: 30 Squat snatches (135lbs/95lbs)

Row 1000 meters 100 Double unders 50 Push press (95lbs/65lbs) 100 Double unders

Donut Mile!

For time: Run 2 miles Then, Not for time: 3 sets 3 Strict Pull-ups 3 sets 10 Seated banded lat press downs + 0:10 Hold at thigh after last rep 10 Ring rows

For time: 5-4-3-2-1 Front squat (225/155) Rope climb Box jump for 2x the reps (36/30″)

10-9-8-7-6-5-4-3-2-1 Reps for time: Dumbbell Shoulder Press (45lbs/30lbs) Bench Press (155lbs/105lbs) Hang Power Clean (155lbs/105lbs)

Every 3 minutes for 5 sets: 3 Deficit deadlifts *Deficit at 3″-4″ Then, Tabata Jumping Lunges  *8 rounds of 0:20 of work followed by 0:10 of rest. **Score is total reps completed.