20 Minutes

5 pull ups (black band)
10 pushups (knees)
15 air squats

Delete

Foam roll calves, hams, quads & it
Stretch hip flexors
Lacross ball to lower back, hips & front shoulders
Kettlebell to lats & psoas
Squat hold w band/ankle mob

Teams of 3 switching every 60 seconds for 15 minutes

Station 1: Dumbell Burpees
Station 2: Pistols (with purple band)
Station 3: AbMat Sit Ups

22 knees to elbow
26 clean and press @ 75#
*rest 2 min
22 burpees
26 back squat (from ground) @ 145#

“Chief”

3 Power cleans 135/95

6 Push ups

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

20+2

3 Rounds for Time

8 Sqt Snatch (33#)
15 Wall Balls (12 #)
15 Thrusters (33#)
15 Sqt Cleans (33#)

Kinkunsulattelujumppa

75 "Super Burpees" for time:
(Super Burpees= 2 Push-ups @ the bottom jump up and then drop to a full depth squat then jump back up and repeat)

Wod

7 Rounds

35 Double Unders

1 Snatch

Score is total time and total successful lifts added up.

for example

100, 100, 110, 110, 120, 130-FAIL, 110 = 650lbs