7 rounds of:

7 push jerk 135/95
7 pull ups
200 m run

12 min AMRAP (partner WOD)
12 hang cleans 115#
12 goblet squats 53#
12 hand release push ups
-only one person working at a time

3 ROUNDS X TIME

• 10 PUSH-UPS
• 15 BURPEES
• 20 ABS
• 25 SQUATS
• 400 MT. RUN

50 Pull-ups
500 M Row
50 Push-ups
500 M Row
50 Sit-ups
500 M Row
50 Squats
500 M Row

Good on pull-ups (32 before breaking) & push-ups (25 before breaking). Need to push it more on sit-ups, squats & row. Kept row in the 2:00 - 2:10 range the whole workout...should be in the 1:50 - 2:00...lost a lot of time there.

2' w 2' r x 6 round

5 burpees
5 over box jump
5 hspu

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

For time

5 rounds

400 meter run

15 Overhead Squats (95 lbs, RX)

Not a favorite workout of mine but the overhead work has to get done.

400m run
15 Overhead Squats (95#)

3x3 @ 80%, 85%, 90%

4 Rounds:
15/12cal Row
20 WB 9/6kg
50 DU
10 Burpee box step ups 60/50cm