EMOM 20 minutes of: 
10 Burpees

Amrap 10 minutes of: 
21 Power Cleans, 95/65 
15 Push-ups 
9 Handstand Push-ups

5 x 500m Row

Back Squat 
2-2-2-2-2-2-2

Run a 5K

Deadlift 3-3-3-3-3

2 Rounds for time of: 
400m run 
12 Push Press, 115/80 
12 Pull-ups 
*Rest 5 minutes & repeat.

For time: 
800m run 
40 Thrusters, 65/45 
800m run 
40 Thrusters, 65/45 
800m run

Overhead Squat 7-7-7-7-7

Power Cleans
Push-ups 
Handstand Push-ups

Burpees

Front Squat Rowing 
Ring Dips 
Knees-to-elbows 
Medicine Ball Cleans

3 Rounds for time of: 
400m Run 
15 Toes-to-bar 
9 Power Snatch, 135/95