8:30-9:30am

As many rounds as possible

Death by Burpees and Squats
1st minute: 1 burpee 1 squat
2nd minute: 2 burpee's 2 squats
so on and so forth
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10 squat cleans 55 lbs
10 Ab rollouts
50 jump rope
200m run

AMRAP 12 minutes

100 box jumps against time

50-40-30-20-10 of:
Double Unders
Sit ups (ab mat)

Got the first 47 unbroken with my heavier rope! Got my set of 40 and 20 unbroken as well.

Warmup:
Row 1k (try for split less than 1:50) - 3:36
General mobility with emphasis on shoulders and hips

Strength:
5 x 3 Squat Cleans
3 x 135
3 x 165
3 x 185
3 x 215
3 x 235!

Shoulder felt really good up until last set

1st Minute- 1 Burpee, 1 Squat (rest)
2nd Minute- 2 Burpees, 2 Squats (rest)
etc.,
continue until you can't complete both within the 1 minute time

5 Min 500 M Row + Max Reps Sit Ups
4 Min 100 Double Unders + Max Reps Burpees
3 Min 200 M Run + Max Kettlebell Swings 1.5 pood
2 Min Max Reps Hand Release Push Ups
1 Min Air Squats
Score=Total Reps
My score-281

Note: 2 Min rest between each interval

Row (for cal avg)
Squat
Pull up
Push up
Sit up

10 ROUNDS, Round start every 5 minute.
3 rds cindy
5xSquat snatch + OHS @ 70-85%