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

Then:

For Time:

4 Rounds of:

10 Deadlift 225/155

12 Toes to Bar 

Then:

100 Wall Ball Shots 20/14

5 Rounds for Time:

12 Push Jerks 115/80

6 Ring Muscle-ups

18 Weighted Step-ups

Back Squat 5-5-5-5-5

Then:

5 Rounds for Time:

10 Power Snatches 95/65

20 Air Squats 

30 Double unders

For time:

Run 400 meters

35 Strict Handstand Push-ups

35 Russian KB Swings 53/35

Run 400 meters

30 Weighted Push-ups 35/15

30 Russian KB Swings 53/35

Run 400 meters

25 Push-ups 

25 Russian KB Swings 53/35

For Time:

50 Wall Ball Shots 20/14

20 Power Cleans 155/105

40 Pull-ups

20 Overhead Squats 155/105

AMRAP in 20 minutes of:

5 Squat Clean Thruster 135/95

8 Burpee Toes to Bar

30 Double unders

AMRAP in 16 minutes of:

Run 200 meters

7 Strict Pull-ups

14 Dumbbell Snatches

7 Burpees 

4 Rounds for Time:

20 Box Jumps

25 Push-ups

35 Sit-ups

5 Rounds for time:

Run 400 meters

15 Front Squats 95/65

20 KB Swings 53/35

For time:

40 Pull-ups

Then:

21-18-15-12-9-6-3 Reps of:

Push Press 115/80

Toes To Bar

Then:

25 Muscle-ups or 30 Pull-ups

Every minute on the minute for 7 minutes: Squat clean + 2 Front Squats.

Then:

3 Rounds for Time:

10 Squat Cleans 155/105

75 Double-unders

Challenge WOD:

AMRAP in 15 minutes of:

7 Push-ups

12 Wall Ball Shots

5 Power Cleans 115/80

Run 800 Meters

45 Deadlifts 185/125

45 Step-ups

400 Meter Farmers Walk 53/35

20 Front Squats 115/80

200 Meter Farmers Walk 53/35

20 Front Squats 115/80

For Time:

50 Lunges

30 Pull-ups

50 Sit-ups

20 Burpee Pull-ups 

50 Double-unders

30 Strict Handstand Push-ups

30 Toes to Bar

10 Strict Muscle-ups

Every minute on the minute for 7 minutes: Clean and Jerk x 1-2 Reps.

Then:

Against a 12 Minute Running Clock:

1 Minute of Power Cleans 135/95

1 Minute of Push Jerks 135/95

2 Minutes of Power Cleans 155/105

2 Minutes of Push Jerks 155/105

3 Minutes of Power Cleans 185/125

3 Minutes of Push Jerks 185/125

5 Rounds for time:

15 KB Swings 70/53

15 Box Jumps 24/20

Run 400 meters

15 Push-ups

15 Wall Ball Shots 20/14

For Time:

15-12-9 reps of:

Thrusters 135/95

Burpees

Rest 2 minutes:

Then:

12-9-6 reps of:

Thrusters 115/80

Muscle-ups

For Time:

100 Double-unders

Then:

3 Rounds of:

15 Squat Cleans 135/95

18 Toes to Bar

1 Minute Plank Hold

Then:

50 Double-unders

For Time:

Run 800 meters

40 Handstand Push-ups

30 Power Snatches 135/95 

40 Pull-ups

3 Rounds for time:

30 Weighted Step-ups

30 Goblet Squats

20 Burpees

30 Weighted Sit-ups

*choose load on all weighted movements, but use the same load on the weighted step-up and goblet squat.