AMRAP 15 min.
- 1, 2, 3, 4, 5, 6, 7, 8, 9.... Reps of:
--- Wall ball (9/6 kgs).
--- Hand release burpee.
--- Lap running.

2 rounds for time:
- 100 Weighted Bycicles.
- 90 Weighted flutter kicks.
- 80 Russian twists.
- 70 Circles with both legs (35 each side).
- 60 Plank hold with elbows on the ground.
- 50 Toe touches.
- 40 1 leg lift (20 each leg).
- 30 sec L-sit on the ground.
- 20 V-ups.
- 10 Strict toes to bar.

AMRAP 15 min:
- 10 Diamond push ups.
- 20 Overhead squats (20/10 kgs bumper).
- 30 Farmer walk (48/32 kgs).

AMRAP 20 min:
- 5 Ball Cleans (9/6 kgs).
- 10 Wall Balls (9/6 kgs).
- 15 Burpees over the ball.

"ANNIE"
For time:
50 - 40 - 30 - 20 - 10
- DU.
- Sit ups.

"ANGIE"
- 100 Pull-ups.
- 100 Push-ups.
- 100 Sit-ups.
- 100 Air squats.

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

3 ROUNDS OF QUALITY OF:
- 30 1 leg cross plank hold.
- 30 1 toe touch.
- 30 lateral crunches.
- 30 1 leg elevator.
- 1 min lateral plank each side.
- 40 cross mountain climbers.
- 1 min back extension hold.
- 2 laps running.

AMRAP
- Get the max weight:
--- 3 min Deadlift.
--- Rest 2 min.
--- 3 min Power Clean.
--- Rest 2 min.
--- 3 min Squat.

WOD: "Kaisu"
On the minute complete:
- 5 burpess.
- Max reps of Thrusters (Rx:62'5/40 kgs) (Scaled: 40/25 kgs).
-- The goal is to complete 100 thrusters.