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A. 10 Minute AMRAP: 10 Pull-ups 10 Dips 10 Deadlifts (225/185lbs) 15 Sandbag Back Squats (70/50lbs) B. 1-1-1-1-1 Weighted Pull-ups. 3-3-3-3-3 Weighted Dips.

A. 3-2-1 Wave Front Squat. Start at 75% 1RM. B. 5 Rounds for Time: 200m Run 10 Sandbag Clean and Press 12 Reverse Lunges 14 Toes to Bar RX: 70/50 lb Sandbag

A. 4x 400m Sprints. Rest 1:30 between intervals. B. With a Partner Complete: 30 Burpees 50 Pull-ups 70 Sandbag Back Squats 90 Dips 110 Push Press 130 Push-ups RX: 70/50 lb Sandbag

A. 3-3-3-3-3 Squat Clean @ 80% 1RM. B. EMOM 10 Minutes: 2 Hang Power Cleans @ 65% 1RM

A. 20 min AMRAP: 5 Muscle Ups 10 Dips 15 Jumping Squats 20 Ab Mat Sit-ups B. 3-3-3-3-3 Weighted Dips

A. 5-4-3-2-1 Deadlift B. 30-20-10 Reps for Time: Over the Bag Burpees Power Clean RX: 70/50lb Sandbag

A. Run 5K. B. 3-3-3-3-3 Weighted Dips.

A. 5-5-5-5-5 Snatch. 80% 1RM + 5lbs for all sets. B. EMOM for 10 Minutes: 2 x Snatch @ 65% 1RM. C. 21-15-9: BF Burpee Front Rack Lunge RX: 70/50lb Sandbag

A. 5 Rounds for Time: Run 400M 10 Pull-ups 25 Push-ups 30 Sit-ups B. 3-3-3-3-3 Weighted Pull-ups.

A. 5-5-5-5-5 Squat Cleans. 80% of 1RM + 10lbs for all sets. B. EMOM for 10 Minutes: 2 x Squat Clean @ 65% 1RM. C. 10 Minute AMRAP: 10 Thrusters 12 Deadlift 14 Power Cleans RX: 70/50lb Sandbag