Min. 1: 15 Wall Balls (9/6 kg.) Min. 2: 45-sec. Plank Hold Min. 3: 15  DB Slam (15/10 kg.) Min. 4: 45-sec. Supine Plank Hold Min. 5: 15 Back Squats (40/30 kg.) 5 Rounds

40/30-cal. Bike Then: 8 Pull-ups 12 Push-ups 16 Anchored Sit-ups 5 Rounds

Zercher Squats 3-3-3-3-3-3-3

100-m KB Overhead Carry (16/12 kg) 10 KB Snatches (5 on each side) 100-m Row 200-m KB Overhead Carry 20 KB Snatches 200-m Row 300-m KB Overhead Carry 30 KB Snatches 300-m Row 400-m KB Overhead Carry 40 KB Snatches 400-m Row

8 DB Weighted Pistols (4 each leg) (10/5 kg.) 8 DB Renegade Rows AMRAP 4 min. Rest 1 min. 100-m Plate Pinch Carry (10/5 kg.) 8 Plate Lunges AMRAP 4 min. Rest 1 min. 8 Front-rack Lunges (4 each leg) (35/25 kg.) 8 Bent-over Rows AMRAP 4 min. Rest 1 min.

27 x 20-m Shuttle Run 24 Burpee Knees-to-elbows 21 DB Clusters (22.5/15 kg.) 18 x 20-m Shuttle Run 15 Burpee Knees-to-elbows 12 DB Clusters 9 x 20-m Shuttle Run 6 Burpee Knees-to-elbows 3 DB Clusters