Total 105 min
2 sets of: 10 wall ball, 1 min row, 10 lunges, 10 abs, 10 backs
OHS 5x20 5x30

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78%

B.
Three rounds for time of:
7 Deadlifts (345/225 lbs) = 102 kg > 82.5kg
7 Muscle-Ups > 7 ring dips
Results: 2.15,2.53,2.59 = 8.08
Rest exactly 3 minutes, and then…

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lbs) > 14 lbs, no 20 lbs ball
15 Toes to Bar
Results: 2.12, 3.01, 3.21 = 8.34
Rest exactly 3 minutes, and then…

D.
30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)
Result: 7.17, total 30.02
Avg/max HR 165/184