4 Rounds

Run 400 meters 

20 Push Press 95/65

5 Rope Climbs 

*modification: 2 Strict Pull-ups per rope climb or 3 Kipping pull-ups per rope climb.

Deadlift 3-3-3-3-3

Then:

AMRAP in 15 minutes of:

4 Deadlift 275/185

8 Push-ups 

16 Double unders

6 Rounds for Time:

8 Burpee Box Jumps 24/20

10 Overhead Squats 115/80

12 Toes to Bar

For Time:

Run 400 meters

30 Pull-ups

40 Lunges

50 Push-ups

30 Power Snatches 95/65

100 Double-unders

30 Shoulder to Overhead 95/65

AMRAP in 17 minutes of:

4 Strict Handstand Push-ups

5 Hang Power Cleans 155/105

15 Sit-ups

3 Rounds for Time:

Run 800 meters

35 Wall Ball Shots 20/14

25 Box Jumps 24/20

On the minute every minute for 7 minutes: Clean and Jerk x 1-2 reps.

Then:

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

Power Clean and Jerks 115/80

Burpees

3 Rounds for Time:

12 Muscle-ups

75 Air Squats

or

3 Rounds for Time: 

25 Pull-ups

75 Air Squats

5 Rounds for Time:

Run 400 meters

15 Toes to Bar

10 Deadlifts 250/165

5 Rounds for Time:

8 Power Snatches 95/65

16 Weighted Sit-ups

12 Burpees 

4 Rounds for Time:

Run 400 meters

18 Squat Cleans 105/75

18 Pull-ups

5 Rounds for time:

20 Overhead Lunges 45/25

20 KB Swings 70/53

30 Double-unders

For Time:

Run 1 mile

Then: 

3 Rounds of:

12 Shoulder to Overhead 155/105

20 Toes to Bar

24 Push-ups

25 Sit-ups 

On a 16-minute running clock, 2 Rounds of:

2 Minutes of Burpees
Tabata Power Cleans 115/80
2 Minutes of Box Jumps 24/20

*score is total reps

On the minute every minute for 7 minutes:

Thruster x 3 Reps.

Then:

“Fran”

21-15-9 reps for time of:

Thrusters 95/65
Pull-ups

For Time:

Run 400 meters

35 Toes to Bar

50 Step ups

30 Burpees

Run 400 meters

35 Shoulder to Overhead 135/95

50 Sit-ups

30 Toes to Bar

Every minute on the minute for 7 minutes: Hang Squat Clean + 2 Front Squats

Then:

AMRAP in 16 minutes of:

3 Squat Cleans 185/125

4 Handstand Push-ups

5 Strict Pull-ups

“Filthy Fifty”

For Time

• 50 Box Jumps (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings 35/26

• 50 Walking Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses 45/35

• 50 Good Mornings

• 50 Wall Ball Shots 20/14

• 50 Burpees

• 50 Double-Unders

For Time:

Run 800 meters

25 Push Press 115/80

Run 800 meters

100 Sit-ups

Run 800 meters

50 Single Arm Dumbbell Push Jerks

*choose your own load for the dumbbell push jerks.

Every minute on the minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for Time:

7 Muscle-ups

6 Deadlifts 315/205

Run 200 meters