10:00 am

A.

AMR in 15 minutes:
"King Kong"
1 Deadlift (455)
2 Muscle-ups
3 Squat Cleans (250)
4 Handstand Push-ups

5:30 pm

B.
Four sets for times of:
20 Pull-ups
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 3 minutes

7:00 pm

C.

Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

Results:
A) 70 reps - not fun in a semi-fasted state. capable of 1-2 more rounds.

B) 1:28, 1:30, 1:29, 1:27 (all UB)
C) 405 X 10 minutes