21-15-9 reps for time of:
52.5KG overhead squats
Toes-to-bars

For time:
50 wall-ball shots, 20-lb. ball
70KG clean, 30 reps
15 muscle-ups

Sub 15 muscle-ups for 30 Ring Dips

For Time
800m row/ski
15 Overhead Squats 42.4/30
600m Run
20 TTB
400m Run
30 Pull-ups
200m Run
40 Kettlebell Swings

Load Prowler® with 1 x 45-pound plate, push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (2 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (3 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (4 x 45-pound plate) and push final 25m. Rest one minute and reverse the process.

10 rounds for time:
30m hand over hand pull
Push sled out 30m
Run back and repeat

Finisher:
200m sled drag

5 rounds, each for time of:
Row 250/200 meters
10 Burpee Box jumps @ 24”/20”
Run 200 meters
- Rest 2 minutes

4 rounds for time of:
15 ring dips
30 GHD sit-ups
Run 400 meters

As many reps as possible in 15 minutes of:
60 Calorie Row
50 Wall ball shots @ 9kg/6kg
40 Pull-ups (Rx+ = C2B)
30 Burpees
20 Overhead squat @ 50kg/35kg (Rx+ = 60kg/42.5kg)
10 Muscle-ups (scaled 10 Burpee pull-ups)

For time:
15 Power Cleans @ 50kg/35kg (Rx+ = Add 10kg/7.5-5kg)
Run 400 meters
12 Power Cleans @ 60kg/42.5kg
Run 400 meters
9 Power Cleans @ 70kg/50kg
Run 400 meters
6 Power Cleans @ 80kg/55kg
Run 400 meters
3 Power Cleans @ 90kg/60kg
Run 400 meter

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses