5 minute AMRAP
10 KB Swings (American)
20 Situps
 
then 
 
3 Rounds 
400 meter run
10 Burpee Pull ups
 
(18 min time cap for entire workout) 
10013770 598370860253963 263561596 n 
3 Rounds (1 minute per station)
 
KB Swings (Russian) 53/35 
Box Jumps (24/20)
Wall Balls (20/14)
1604928 561490050608711 1332459009 n

 

4 Rounds (12 minute Time Cap)
 
Run to Gate and Back
50 Double Unders
10 Toes to Bar
8 Power Snatches
 
ADV - 135+/95+
INT - 115/75
NOV - 95-/65-
1549236 562510237173359 572238901 n
10 - 8 - 6 - 4 - 2
 
Hang Squat Cleans
Pull Ups (Adv - Chest to Bar)
 
ADV - 155 / 95
INT - 135 / 75
NOV - 115- / 65-

1558447 10152189401103966 721947072 n 

AFAP  (18 minute Time Cap)

20 Thursters (95/65)
20 SDLHP
20 Push Press
20 Front Squats

*At the top of every minute 5 bupees*

1798790 576138732477176 1101668335 n

10 minute AMRAP
 8 wall Balls (20/14) unbroken
 8 Power Cleans

1621876 575918965832486 157488929 n