5 Rounds for Time:

20/16 Calorie Row
20 Walking Lunges
10 Burpee Box Jumps 24/20

21-18-15-12-9-6-3 Reps for Time:

Thrusters 75/55

Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

Row 100 Calories

60 Burpees

150 Air Squats

60 Pull-ups

80 KB Swings 53/35

60 Toes to Bar

4 rounds for time of:

Shuttle Run 200 meters
12 Hang Squat Cleans, 95/65 lbs
12 Strict Handstand Push-ups
*Rest 2 mins

Every minute on the minute for 7 minutes:

1 Power Snatch + 1 Hang Power Snatch

Then:

AMRAP in 10 minutes of:

3 Power Snatches 115/80

5 Toes to Bar

7 Deadlifts 115/80

For time:

30 Wall Ball Shots 20/14

Then:

50-40-30-20-10 reps of:

Double-unders

Abmat Sit-ups

Then:

30 Wall Ball Shots 20/14

5 Rounds for time:

8 Burpee Box Jumps 24/20

10 Strict Pull-ups

8 Power Cleans 155/105

For time:

Row 1000/800 meters
50 Push Jerks 95/65 lbs
50 Push-ups
50 Front Squats 95/65 lbs

Time Cap: 20 minutes

In Team of 2, with 1 partner working at a time, 5 Rounds for time:

20 Push-Ups

30 Wall Balls 20/14

200 meter Plate Overhead Carry 45/35

(100m Each)

30 Box Jumps over 24/20

Every Minute on the minute for 8 Minutes:

Clean & Jerk x 2 reps.

Then:

5 Rounds for Time:

5 Power Cleans 185/125

5 Ring Muscle-ups

30 Double-unders

Time cap:15 min

AMRAP in 20 minutes of:

Run 400 meters

7 Strict Handstand Push-ups

14 Toes-to-Bar

Every minute on the minute for 8 minutes:

Power Snatch x 2 reps

Then:

For Time:

10-9-8-7-6-5-4-3-2-1:

Power Snatches 75/55

Box Jumps 30/24

Weighted Sit-up

Time cap:15 minutes

Every minute on the minute for 5 minutes:

Shoulder Press x 3 reps

-Then-

5 Rounds for Time:

25 Kettlebell Swings, 53/35 Ib

15 Burpees

Time cap: 18 minutes

3 Rounds for Time:

15 Squat Cleans 135/95

20 Pull-ups

Row/Ski/800 meters or Bike 1600

Time Cap: 26 minutes

In teams of 2, with 1 partner working at a time, complete for time:

30 Hang Power Clean and Jerk 115/80

60 Wall Ball Shots 20/14

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

50 Burpees

Deadlift: 5-5-5-5

Then:

EMOM 20 (5 Rounds)

Minute 1: 12/10 Calories (Bike, Row, or Ski)

Minute 2: 10 Toes-to-Bar

Minute 3: 8 Deadlifts (225/155)

Minute 4: Rest

For Time:

200 Single Unders

50 Wall Balls (20/14)

25 Burpees to Target

150 Single Unders

30 Wall Balls

15 Burpees to Target

100 Single Unders

20 Wall Balls

10 Burpees to Target

Power Snatch: 2-2-2-2-2

Then:

4 rounds, 1 min per station, for max reps of:

Row Calorie
Power Snatch, 115/75 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Every 4 minutes x 5 Rounds:

10 Hang Squat Cleans (135/95)

15 Hand-Release Push-ups

12 Box Jumps (24/20)

*Rest for the remainder of each 4-minute Interval

Strict Press 5-5-3-3-1-1

Then:

AMRAP in 12 minutes of:

6 Handstand Push-ups

8 Front Rack Reverse Lunges 115/80

10 Pull-ups