1 minute row
30 secs rest
1 minute sit-ups
30 secs rest
1 minute wall balls (20/15)
30 secs rest
1 minute hanging power cleans (95/65)
30 secs rest

4 rounds

3 x 5 bench press

then…

3 rounds:
max reps ring push-ups
max time in bottom of the squat

1-1-1-1-1 snatch

then…

AMRAP 7:
5 power snatch @ 75%
15 floor wipers
30 double-unders

3 x 5 squat

then…

max reps front squat 185/135
max reps front squat 135/95
max reps front squat 95/65

rest as needed between

AMRAP 5:
16 deadlifts @ bodyweight
8 turkish get-ups (1.5/1.0)
rest 2 mins

AMRAP 5:
12 deadlifts @ bodyweight
6 turkish get-ups
rest 2 mins

AMRAP 5:
8 deadlifts @ bodyweight
4 turkish get-ups

3 x 5 press

then…

12-9-6-3
push press @ 130%
ring dips

5 x 3 power cleans

then…

“J.J”
1 – 10 squat cleans (185/115)
10 – 1 handstand push-ups on parallettes

15 min time limit

1 x 5 deadlift

then…

AMRAP 8:
20 seconds deadlift @50%
10 seconds rest
20 seconds pull-ups
10 seconds rest

score = total reps

Run 400m
21 box jumps (24/20)
15 hanging power cleans (135/95)
9 toes to bar

4 rounds

3 x 5 bench press

then…

100m sprint
8 kettlebell swings (1.5/1.0)
5 plyo push-ups (45lb plate)

6 rounds