For time:

800 Meter Row
20 Power Cleans 135/95
400 Meter Run
15 Squat Cleans 135/95
20 Calories on Any Machine
10 Clean & Jerks 135/95

With a partner, complete as many rounds as possible in 21 minutes:

30 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105 lb)

*Partners may split the work however they choose.

4 rounds, each round for time, of:

Run 400 meters
21 Kettlebell Swings, 53/35 lbs
5 Weighted Pull-ups, 35/25 lbs

Rest 1 min between each round.

Target time 3:30 per round / 17 total

Time cap 4:30 per round / 21 total

Take 10 minutes to build up to a Heavyish 5 Rep Front Squat.

Then:

AMRAP 9

25 Double Unders
3 Front Squats, 115/80 lbs*

*Front squats increase by 3 reps each round: 3-6-9-12-15…

AMRAP in 20 minutes of:

4 Deadlift 225/155

6 Weighted Push-Ups 25/10

12 Toes-to-Bar

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