Shoulder the load

EMOM x 5
10m Shuttle Sprint x 5

(10m sprint, tough ground, sprint back 10m, touch ground = 1)

--RECOVER--

AMRAP 20
5 Push-ups
10 Ball Slams
15 KB Swings @ 26#

--RECOVER--

Handstand Holds
Accumulate 5 min 

A New Beginning

Max Reps in 3 minutes:

25# Squat Jumps (Use a barbell, dumbell, or weight plate on your back)
-Every :30 do 5 back squats (no jumps)

(Goal: Full depth on all squat jumps and squats - Constant motion)

--RECOVER--

AMRAP 6 (x3)

12 Box Step Ups w/ 15# Dumbells (held in front rack position)
6 Push-ups
12 Dumbell Thrusters
6 Toes-to-bar (from pullup bar or rings)

After the first 6 min, rest ~ :30, after the second 6 min rest ~:60, after the final 6 min rest ~:90

(Goal 2-3 Rounds Per Segment)

Then,

AMRAP 5
2-4-6-8-10 Dips (From 18-24" Box) FULL DEPTH
10 Situps

*After finishing round of 10 dips and the 10 situps, start the dip ladder over with 2

(Goal: All the way through +)

BONUS
Immediately after, do ME Burpees

 (Goal: 30)

30/30/30

KB Swings @ 26#