For distance in meters, row 15min.

AMRAP 10:

6 ring dips
12 TTB

AMRAP 10:

10 push ups
20 DU

2 ROUNDS OF

6' AMRAP
1 power snatch @ 40 kg
1 box jump over
+ 1 to infinito

2' rest

6' AMRAP
1 power clean @ 40 kg
1 push up h/o
+ 1 to infinito

20 seconds of swings / 10 seconds of rest for 4 minutes (8 rounds)
Men: 53#
Women: 35#

A Russian style swing is to eye level, forcefully stop the swing using your lats and reverse directions with a purpose.

5 rounds
10x Pull-ups, strict
10x Handstand push-ups
10x Squat-jumps

2x (4x200m) Sprint
*Do 4x200m sprint, resting 60s between efforts. After the fourth, rest three minutes. Then, do 4x200m sprint, resting 60s between efforts

12 Min AMRAP of:
10 Russian Swings 32/24kg
10 Goblet Lunges
10 GHD Sit-ups

AMReps in 10 mins:
60 Row (calories)s
40 Shoulder-to-Overheads, 35 kg
30 Atlas Stone Deadlifts, 35 kg
20 Burpee Box Jumps, 20 in
10 Push-ups
10 Pull-ups
1 L Sit Hold (Parallette/Rings), 15 secs

1 rep max