30-20-10 reps for time of: 35-lb. dumbbell thrusters Toes-to-bars

Back squat 1-1-1-1-1-1-1 reps

4 rounds for time of: 15 box jumps, 36/30-inch box Run 400 meters

5 rounds for time of: 225/155-lb. clean and jerks, 4 reps 6 bar muscle-ups 8 handstand push-ups

20 minute AMRAP: 50 Double unders 15 L pull-ups 15 kettlebell swings @53/35-lb.

Deadlift 3-3-3-3-3 reps

15 minute AMRAP: 21 Toes to bar 14 one-arm dumbbell push jerks Use a single, heavy dumbbell and alternate arms each rep.

6-9-12-9-6 reps for time of: Burpees over the bar 185-lb. front squats Chest-to-bar pull-ups

10 minute AMRAP: 10 handstand push-ups 95/65-lb. front rack lunges, 15 steps