30 sec. Single-arm DB Floor Presses (right) 30 sec. Single-arm DB Floor Presses (left) 30 sec. Hip Extensions 30 sec. Hollow Hold 200-m DB Single-arm Carry (100 m each arm) 1 min. Rest 4 rounds 22.5/15-kg. Dumbbells * Score = Total reps

1k Row 30 Parallette Heel Taps 15 Turkish Get-ups (17.5/10 kg.) With the remaining time in 15 min., perform AMRAP Bar Muscle-ups

10 Squat Cleans (70/50 kg.) 10 Lateral Burpees over the Barbell 10 Hang Squat Cleans (60/35 kg.) 10 Lateral Burpees over the Barbell 10 Squat Snatches (50/30 kg.) 10 Lateral Burpees over the Barbell 10 Hang Squat Snatches (40/25 kg.) 10 Lateral Burpees over the Barbell

10 HSPUs 10 Shuttle Sprints (20 m) 20 Double-unders AMRAP 10 min.

5 Overhead Squats @ 60% EMOM 5 min. 4 Overhead Squats @ 70% EMOM 5 min. Rest 2 min. 2 Overhead Squats @ 80% EMOM 5 min. Rest 2 min. 1 Overhead Squat @ 90% EMOM 5 min.

21 Wall Balls (9/6 kg.) 14 Overhead Med.Ball Sit-ups 7 Front Squats (50/35 kg.) AMRAP 15 min.