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Willing to bleed for it?

Warm-up
15′ Alternating Minutes
3 Muscle-ups
5 HSPU
7 Burpees (open standard)

Weightlifting
M.E. 1 Rd. Bear Complex

Strength
a) 3×5 Strict Press
b) 3×5 Glute Ham Raise

Metabolic Conditioning
15′ AMRAP
20 Wall Balls (20/14)
15 Box jumps (24/20)
10 OH Walking Lunges (with wall ball)