Complete this 20:00 AMRAP of:

5 Muscle Ups

15 Alternating Pistol Squats

25 Calorie Row

Complete for time:

400 Meter Run

25 KB Swings (55/35)

800 Meter Run

25 SDLHP (95/65) no drop

1600 Meter Run

25 Snatches (135/95)

*1 BAR

Complete this 20:00 AMRAP of:

1 Mile Assault Bike

10 Burpees

5 Clean & Jerks (165/110)

Complete 4 rounds for time of:

800 Meter Row

25 Jumping Pull Ups

25 Bench Dips

Deadlift 15-12-9-6-3 (20:00 to complete)

then 10:00 AMRAP of:

3 Deadlifts (225/150)

6 Toes to Bar

9 Burpees