45 Lateral Bar Jumps 40 Front Squats (40/25 kg.) 35 Lateral Bar Jumps 30 Back Squats 25 Lateral Bar Jumps 20 Overhead Squats 15 Lateral Bar Jumps AMRAP 30 min.

600-m Run 200-m Single-arm Overhead DB Carry – LA (17.5/10 kg.) 20 Single-arm DB Walking Lunges – RA 600-m Run 200-m Single-arm OH DB Carry – RA 20 Single-arm DB Walking Lunges – LA

AMRAP 5 min. Squat Cleans (70/50 kg.) Jerks

2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. Superman Hold 2 min. 20-m Shuttle Runs 2 min. Burpee Box Jumps 2 min. Supine Plank Hold

Hang Power Cleans 3-3-3-3-3

6 Single-arm DB Thrusters (each side) (22.5/15 kg.) 6 Over-unders 15 m. Bear Crawl 5 Rounds