3 rounds for time of:

Run 800 meters

deadlifts, 7 reps 60/80kg

10 burpee pull-ups

single arm kettlebell thrusters, 14 reps (7 each arm) 16/24 kg

20 box jumps, 20/24-inch box

4 x 4 @ 71%

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear

AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2.

5 Rounds of the following triplet:
Ring Pushups (various styles and weighted)
Goblet Squat x 10
kettlebell snatch (5 each arm) + 10-14 single arm switching mid air KB swings

SDHP x 5 reps EMOM for 12 minutes.
Try to increase load after every 3 reps

Post WOD:
3 sets of 5 each leg - Swiss ball Hamstring curls

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

3 rounds:
10+10 single leg KB deadlift
10+10 box step up
10 +10 bulgarian split squat
-rest as needed-