3 Rounds of:

Run x Death loop

Burpee x 25

Butterfly sit up x 50

Double unders x 75

Seated B.B.O.H. press 5 x 3

A1. Kipping pull up 3 x 20

A2. D.B. alt. bench press 3 x 20

B1. B.B. shrug 3 x 20

B2. Wide grip push up 3 x 25

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Fat grip D.L. with chains 8 x 3

A1. Plate swings w/ rotation 3 x 20

A2. Weighted back ext. 3 x 20

On the min. every min. for 15 min. of:

Jumping split lunge x 12

D.B. thruster x 10

Rev. Band Bench x 1rm

A1.Strict pull up 3 x 12

A2.K.B.O.H press 3 x 10

B1.B.B. upright row 3×15

B2.Dips 3 x 20

C1.Tricep work 3 x 20

C2.Ab work 3 x 20

Kneeling weighted squat jumps 12 x 1

A1.D.B.D.L. 3 x 15

A2.Rope jump overs 3 x 10

AMRAP in 10 min of:

Burpee x 5

K.B. amr. Swing x 10

Double unders x 15

Band bench press 8 x 3

A1.Behind the neck press 3 x 10

A2.Seated D.B. rear delt raise 3 x 15

5 rounds of:

K.B.S.D.L.H.P. x 10

Run x 200m

Burpee x 10

Deadlift with chains 12 x 2

Bulgarian split squat 3 x 10

AMRAP in 5 min of:

Burpee x 5

K.B. swing x 15

Rest 2 min.

AMRAP in 5 min of:

Box jump x 8

K.B. Goblet squat x 10

Rest 2 min.

AMRAP in 5 min of:

K.B. Amr. Swing x 10

Double unders x 30

Front squat x 1rm

D.L. from a deficit 3 x 10

A1.Camber bar Squat 3 x 10

A2.D.B. step up 3×20

Glute bridge x 100

K.B. walking O.H. Press 3 x 20

A1.Inverted row 3 x 15

A2.Renegade row3x12

AMRAP in 20 min of:

HSPU x 5

K.B.H.P. snatch x 10

Hand release Push up x 15

5 rounds of:

Jumping ball slam x .60

Row x .60

Burpee x .60

Lateral box jump x .60

GHD sit ups x .60