50-40-30-20-10 reps for time of:

Double-unders
GHD sit-ups

Three 5-minute rounds of:

200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.

Ruck 45 Minutes

3 rounds for time of:

500-m row
21 push-ups
12 Knee to Elbow

5 rounds

Deadlift + Power Clean + Hang Clean 55%, 65%, 75%

20 sets

Increase load every 5 rounds

10 Weighted Sit Ups

20 Alternating Single Leg Toe Touches

8 Dumbbell Renegade Rows

5 Rounds

15 Dumbell Thrusters

60 Double Unders

15 Minutes

1 Mile Run

1,00 meter Row

800 meters

6 rounds

10 GHD

20 Walking Lunges

5 Ring Row