Three sets for max reps of:
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat) 
Rest 60 seconds
60 seconds of Dumbell Thrusters (Same Weight)
Rest 60 seconds

George

Against a 9 Minute Running Clock:

400m Farmer carry (two weights in both hands)  

30 Back Squats (From the ground) (135/95, 115/75, 95-/53-)

100 Double Unders (Int: 50 Double Unders. Nov: 1-2 Minutes of Double Under attempts/practice)

Rest Two Minutes, Then:

4 Rounds of:

400m Run

12 Burpee Pull-Ups (Adv. Burpee C2B).

20 Weighted Sit-Ups 45/25 (Scale accordingly) (Adv. 12-15 GHD Sit-Ups)

(20 Minute Time Cap. So clock will stop when it hits 31:00)

11203145 829080683849645 1791795504101784129 n

A. 3-position snatch

Floor-Knee-Hip (High Hang)

5 sets at working weight

B. Overhead Squat

4X1 at working weight

11392957 836558723101841 7363966660079209565 n

“Grace”

For time:

30 Clean and Jerks

135/95rx

11146530 831067930317587 7787973448446879593 n

12 Minute Time Cap

8 Muscle Ups (Int. 20 C2B pull-ups, Nov. 20 pull-ups)

20 Hang Power Cleans (155/115, 135/95, 115/75)

20 OH Walking Lunge with Plate (in place) (Adv./Int 45/25, Nov. 25/15)

30 Box Jumps (Adv./Int. 24/20; Nov. 20-/16-)

20 Shoulder to OH (155/115, 135/95, 115/75)

8 Muscle Ups (Int. 20 C2B pull-ups, Nov. 20 pull-ups)

Rest 2 minutes, then:

5 Minute AMRAP

5 Bar Facing Burpees

5 Thrusters (135/95, 115/75, 95-/53-)

4 Bar Facing Burpees

4 Thrusters...

11051947 830145310409849 2528944596228354859 n

15 Minute Time Cap

3 Rounds:

Gate and Back

10 Handstand Push-Ups

(Int: 6-7 Handstand Push-Ups; Nov. scale to ab mat hspus, 4-5 negatives, or 3-4 wall walks)

Then:

3 Rounds

30 Double Unders (Int. 20 double unders, nov. X2)

15 Toes to Bar (Int. 10 toes to bar, Nov. 15 Knee tucks or 10 strict leg raises)

10 Alternating Front Rack Lunges (135/95, 115/75, 95-/65-)

11261807 831067876984259 4134743982937490682 n