Every minute on the minute for 8 minutes: Power Clean x 2 reps. 

Then:

AMRAP in 12 minutes of:

6 Push Jerk 155/105

6 Burpees Over the Barbell

8 Hang Power Cleans 155/105

18-15-12-9-6-3 reps for time of:

Overhead Squats 95/65

Box Jumps 24/20

Toes to Bar

3 Rounds For Time:

Run 800 meters

20 Burpees

7 Muscle-ups

20 KB Swings 53/35

"Helen"

3 Rounds For Time:

Run 400 Meters
21 KB Swings
12 Pull-ups

Every minute on the minute for 7 minutes: Power Clean x 1-2 reps.

Then:

AMRAP in 15 minutes of:

3 Power Cleans 185/125

15 Sit-ups

25 Double-unders

AMRAP in 16 minutes of:

Run 400 meters 

Max Wall Ball Shots 20/14

*Score is total wall ball shots

For Time:

5 Rounds of:

Run 200 meters

12 Pull-ups 

15 Weighted Push-ups 35/15

Then:

Run 1 mile

Every minute on the minute for 7 minutes: Snatch x 2 reps.

Then:

For time:

3 Rounds of:

40 Weighted Reverse Lunges (Hold Dumbell or Kettlebell….choose load)

12 Power Snatches 95/65

Then:

Rest 2 minutes.

Then:

50 Burpees

50 Power Snatches 75/55

3 Rounds for time:

20 Thrusters 95/65

Run 400 meters

15 Toes to Bar

50 Double-unders

5 Rounds for time:

20 Box Jumps 24/20

20 Wall Ball Shots 20/14

20 Sit-ups

Every minute on the minute for 7 minutes: Hang Squat Clean x 2 reps.

Then:

For time:

Run 800 meters

30 Pull-ups

30 Burpees

30 KB Swings 70/53

60 Push-ups

15 Squat Cleans 155/105

Every minute on the minute for 8 minutes: Push Press x 2 reps.

Then:

For time:

50 Weighted Step-ups 24/20

25 Shoulder Press 95/65

35 Weighted Step-ups 24/20

20 Push Press 135/95

20 Weighted Step-ups 24/20

15 Push Jerks 165/110

3 Rounds for time:

Run 800 meters

20 Toes to Bar

15 Deadlifts 205/135

21-18-15-12-9-6-3 reps for time of:

Front Squat 105/70

Weighted Sit-up

21-15-9 Reps for time of:

Power Cleans 135/95

Pull-ups

Shoulder to Overhead 135/95

Rowing (calories)

Beach WOD:

Run 800 meters

Then:

5 rounds of:

Swim 100 meters

10 Burpee Broad Jumps

15 V-ups

Then:

Run 800 meters

AMRAP in 20 minutes:

5 Thrusters 75/55

7 Hang Power Snatches 75/55

10 Toes to Hands

For Time:

Parking garage + Camana Bay Hill Run

Directly into 10 Rounds of:

8 Burpees

15 Walking Lunges

Then

Parking garage + Camana Bay Hill Run

21-18-15-12-9-6-3 reps for time of:

Push Jerks

Box Jumps

Sit Ups

3 Rounds for time:

Run 500 meters (parking garage up and down)

30 Squat Cleans

30 Double unders