1.) Complete 3 movements for 30 seconds for 15 total rounds with 15 sec. transition between tasks
Assault Bike
Hip Extension
Handstand Walk
note: go hard on the assault bike 
2.) Meat
Every 2 minutes for 20 minutes 25 Double Unders 1 Clean & Jerk, start at 50% 1RM then upon successful lift add load up to 20lb each round until time expires. Work up to PR attempt if you feelin it, if you fail a lift go back to the last weight and stay at that weight
*3.) for time: 
6 min cap
100m Front Rack Walk, 225/155lb
note: 30 second penalty everytime bar gets set down
*4.) 3 person team
60 Strict Handstand Push-ups (10 reps) 
60 Deadlift 255/175lb (20 reps) 
30 Deficit Handstand Push-ups (5 reps)
30 Deadlift 255/175 (10 reps)
note: the reps in the parenthesis are the amount of reps each athlete must do before the next athlete goes. transition transition transition
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.