20 minute AMRAP of:

5 Squat Cleans (105 lbs)
10 Box Jumps
15 Kettlebell (45 lbs)

10 rounds for time of:
200m run
3 hspu's
6 overhead lundes 35# plate
12 box jumps 35"
24 double unders

time- 30:06

cash out 100 burpees for time ( 5:50)

200m run
9 Hanging cleans
6 Push press

Strength/Skill

Snatch - 65% x 2 x 4 @ 95#
Clean & jerk - 65% x 2 x 4 @ 115#

WOD

Thrusters (95#/65#)

With a continuously running clock, perform 1 thruster the first minute, 2 thrusters the second minute, 3 reps the third minute, 4 the 4th minute, and so on until you are no longer able to complete the required amount of reps within the minute. Use as many sets as needed each minute.

10 rounds plus 8 reps on the fail round.

Four rounds for time of:
Run 400m
40 Double Unders
Beginner: Complete 3 rounds, scaling movements as necessary.
Advanced: Unbroken Double Unders.

Warm up : 15 Overhead Squat / 8 Handstand / 5 RD / 5 Pullups

Result: 28:43 minutes

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) [205#]
– DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps)
– DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps)
– DO NOT re-rack the barbell until all 3 reps are completed.

Conditioning
7 minute AMRAP of:
50 Double-Unders
15 HSPU [scaled box]
[1+13 HSPU]

After normal dynamic and group warmups:

Gymnastics Skills
Toe 2 bar
4 rounds for perfection.
5 strict, 10 kip

Strength
Back squats
10-8-6-6 135, 185, 205, 225 lbs

1 set to failure. (8-12 reps) should be 50-60 % of max 135 lbs
40X0 negatives

Breathing
Row 1k rest - 2 attempts 4:24, 4:44

30 Clean & Jerks

1 min spinning
kettle bell swing
pullups
1 min spinning
lunches
kettle bell front pull

21-15-9

Ground to overhead (Snatch or C&J) #95/#65
Box Jumps 24"/20"