Choose your adventure…

Flush: 5 rounds of
8 Plate Burpee
8 Jump Touch (14″)
8 Ring Row
8cal Assault Bike
8 Goblet Squat
8 Weighted Sit-Up
80m Suitcase Carry

Endurance:
3x (600m easy + 200m Fast) no rest between distances/sets
Rest 3min
3x (300m easy + 100m Fast) no rest between distances/sets

Weightlifting:
A) Squat Clean and Jerk
60%/3+1, 65%/3+1, 70%/3+1, 75%/3+1, (80%/3+1)x2
B1) 4×3 Strict Press
B2) 4×12 GHD Sit-Ups
C) Muscle-Up Progressions