1.) 3 Back Squat @ approx 80% Every 3 minutes for 15 minutes 
2.) Mr. Stranger
14 minute AMRAP 
30 cal Row
25 Power Snatch 75/55lb
Note: no dropping the bar above your head. 5 Burpee penalty if dropped from above head. 
*3.) Every 2 minutes for 10 minutes:
10 Power Clean & Jerk 115/85lb
25 Double Unders
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) Unbroken Conplex adding 1 rep to each movement for 10 minutes
1 Chest to Bar Pull-up/ 1 Toes to Bar/ 1 Bar Muscle Up 
2 Chest to Bar Pull-up/ 2 Toes to Bar/ 2 Bar Muscle Up 
3 Chest to Bar Pull-up/ 3 Toes to Bar/ 3 Bar Muscle Up 
4/4/4, 5/5/5,………..
Note: after each set come off the bar and continue until failure upon failure restart at 1’s
*6.) 25-20-15-10-5
Weighted Hip Extension 25/15lb
5-4-3-2-1
Muscle Ups
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25’s on a bar sit on your butt and roll