4 sets 400m Run (500m Row) 2min Rest after each run or row 3rds NFT 60-90sec Plank 12 Lateral + Front Plate Raise 14 Bicep Curls

4rds NFT 12 Australian Pull-Ups 12 Strict Ring Dips (weighted push-ups/push-ups) 3rds For Time: 15 Kettlebell Swings (70/53) 12cal Row 9 Shuttle Runs

Front Squats (16) 4 sets of 4 reps w/ a 3sec pause at the bottom 13min AMRAP 100m Run 12 Box Jump Overs (24/20) 14 Hang Power Cleans (135/95) 16 Alt Single Leg Squats

5rds For Time: 10 Push Press (105/155) 15 Toes to Bar 3rds NFT 12 each side DB Bent Over Row ME Banded Tri-cep Pull-Downs

Sumo Deadlift (24) 1 set of 5 reps at 45-50% 1 sets of 3 reps at 65-60% 1 sets of 3 reps at 70-75% 1 sets of 3 reps at 75-80% 2 sets of 3 reps at 80-85% or same weight as 7/9 6min AMRAP 8 Thrusters (135/95) 10 Box Jumps (24/20) 8 Deadlifts (135/95)