8 Rounds

8 Deck Squats
8 Ball Slams
8 Push Press
8 Burpees Over The Bar

18-15-12-9-6 400 Meter Run Before Each Round

KB Swings
Box Jumps
Ring Dips

Strength
15 Minutes To Establish 1 RM Hang Clean

Then
15 Minute AMRAP

5 Hang Power Cleans @ 80% Of Your 1 RM
8 Front Squats
12 Medicine Ball Sit Ups

5 Rounds

100 Meter DB Farmer Carry
4 Man Makers
8 Pull Ups
12 Wall Balls
16 Double Unders

20 Minute AMRAP

50Ft Shuttle Run
6 Power Snatches
9 Overhead Squats
12 Box Jumps

5 Rounds

8 Deadlifts @ 60% Of Your Max
12 Bar Facing Burpees
16 Knees To Elbows
20 Double Unders (60 Singles)

5 Rounds

200 Meter Run With Medicine Ball
18 Wall Balls
6 Power Cleans
12 Weighted Lunges

Strength

5 Sets of 2 Shoulder Press (Rest 90 Seconds Between Sets)

Then

EMOTM For 10 Minutes

5 Shoulder Press @ 65% Of Your 2 RM
5 Plyo Push Ups
5 Ring Dips

5 Rounds

3 Wall Climbs
6 Toes To Bar
12 DB Snatches
24 Medicine Ball Sit Ups

20 Minute AMRAP

7 Hang Power Cleans
7 Front Squats
7 Lateral Burpees Over The Bar
100 Meter Run