n 14 minutes:
3 HSPU
24 Box Jumps (40cm)
12 KB Swings (16kg)

Result: 5 rounds + 1 HSPU (negatives)

Pre-WOD: 5 X 3 Bench Press

8 Minute AMRAP or 100 Reps:
-Dumbbell Push UP Rows (#35/25)

Post WOD: 5 X 50 meter XPO Sled

Pre-WOD:
(EMOTM for 10 Minutes)
-1 Hang Power Snatch
-1 Hang Squat Snatch
-1 O/H Squat

WOD:
(15 Minute AMRAP)
-5 Squat Snatch (95/65)
-5 T2B
-5 HSPU

3 x 12 @ 10kg each arm

20 AMRAP:
-400 meter run
-21 KB Swing (#53/35)
-12 Pull Up
(rest while partner completes one round)

50 strict push-ups
50 sit-ups
50 strict push-ups
50 sit-ups

Baseline
400m run, 10 fr sq (20k), 10 Push Press (20k), 400m run

For time

30 Thrusters 50k
50 Alternating 1 legged squats
Run 1 mile

     15:52 mins

Then
100 4ct flutter kicks

5 RFT:
-10 Hang Cleans (#185/115)
-30 II Unders (Modified: 30 Lateral Bar Jumps)

Post WOD:
-50 Weighted Sit Ups
-50 Unweighted Sit Ups

10 x 7 Clapping pushups

then

30 hand release pushups
30 handstand pushups
Carry 65k 600m
100 leg levers

3 rounds for time:
3 Shoulder Press
3 Burpees
6 Push Presses
6 Burpees
9 Push Jerks
9 Burpees

Weight: 30kg