100-m Run 25 Sit-ups AMRAP 10 min. Straight into 400-m Farmers Carry (17.5/12.5 kg.)

Deadlifts 1-5-10-15

50 Box Jumps (60/50 cm.) 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees-to-elbows 50 Push Presses (20/15 kg.) 50 Hip Extensions 50 Wall Balls (9/6 kg.) 50 Burpees 50 Double-unders

5 Front Squats (80/60 kg.) 30-sec. Front-rack Hold 10 DB Hang Split Cleans (2x 17.5/12.5 lb.) 5 Rounds

4 Strict Pull-ups 4 Strict Ring Dips EMOM 4 min. 2 Wall Climbs 4 Inverted Ring Rows EMOM 4 min. 2 rounds

500-m Row 20 DB Thrusters (22.5/15 kg.) 40 Mountain Climbers 3 rounds