A.
Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings
20 Push-Ups

WU and preparing for workout

3 Rounds:

3 min Row,Ski Erg
3 min AMRAP: 10 box jumps and 10 Kettle bell swings
3 min Bike, Assault bike or Run
3 min AMRAP: 2 Wall climp, 30 DU

12min AMRAP of:

2 Deadlift 100/70kg
10 Double Unders
4 Deadlift 100/70kg
20 Double Unders
6 Deadlift 100/70kg
30 Double Unders
8 Deadlift 100/70kg
40 Double Unders
.
.
.
continue increasing reps by 2 Deadlift and 10 Double Unders until 12min.

Work up to a heavy Snatch Grip Push Press behind neck

8 min AMRAP
10 kb swings 24kg/16kg
10+10 kb jerks 24kg/16kg

4 stations with 2 exercises per station. Complete the 1st exercise during the 1st minute for the prescribed reps. Rest until the next minute hits, and then perform the 2nd exercise for Max reps in the first 30 seconds of that minute. Repeat for 8 total minutes (4 rounds). Rest 2:30 after completion of 8 minute station before moving on to next.

(Total workout with rest - 40 minutes)

Station1:
1) Pushup Release - Level 1- 18 reps, Level 2- 16 reps, Level 3- 14 reps
2) Mountain Climbers - Max reps for 30 seconds

Station 2:
1) Step Ups - Level 1- 9 reps, Level 2- 8 reps, Level 3- 7 reps (per side)
2) Yellow Bar Hanging leg raises - Max reps for 30 seconds

Station 3:
1) Single Arm Bent Over Row - 10 reps/side
2) Jump Rope - Max reps for 30 seconds

Station 4:
1) Weighted Situps - Level 1- 16 reps, Level 2- 12 reps, Level 3- 8 reps
2) Shuttle Line touches - Max reps for 30 seconds

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell/Kettlebell Row x 10-12 reps each arm @ 2110

10 min AMRAP
50 DUs
10 HSPUs
10 T2Bs

2 people at each station:

Curve (0.01mile=1rep)
DB Thrusters (guys 25lbs, ladies 15lbs)
Erg (10m=1rep)
TRX Row
Bike (1cal=1rep)
Hanging Knee Tuck (knees above hip)

1.5min at each station. 45 sec rest between
Record total reps

13.5min circuit
18min

6 min EMOM
3 deadlifts @ 75% 1RM
6 push ups