Cash out: 5×8 Faux Ax Chops

Basic
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1
Station 2 – Russian Step-Ups x 10 reps each leg
Station 3 – Weighted Prone Plank x 60 seconds

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches
15 Push-Ups

Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

Performance
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups

Three sets of:
Bent-Over Barbell Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds