Front Squat
5-3-1

Cashout:

for time:
Max Front Squats in 3 minutes (95#)
800M Run
50 Box Jumps

15min AMRAP
5 Squat Cleans 155#
10 Ring Dips
15 Ring Rows
20 Sledge Hits 20# hammer

4 rds +8 Ring Dips

3 Rounds for Time

200 Meter Run
20 Thrusters @ 43#

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

11-27
10-24
6-20
5-19
5-20

21-15-9
Russian Kettle Bell Swing (70 LBs)
Push Ups
Box Jumps (24")
Double Unders (42-30-18)

In teams of 2, 12minute AMRAP.
While 1 person runs 200m the other completes:

5 x 24kg KB swings
5 x 16kg KB snatch (each arm)
continue KB movements until the run is complete then swap.

With a constantly running clock spend 1 minute at each station:
- 30kg OHS
- Pushup to overhead with 16kg Kettlebell - pushup on the KB
- Rope slams
- Straight arm plank
- 8kg Medicine ball slams
- Rest

Clean 1-1-1, 90kg
D/L 1-1-1, 200kg
Strict press 1-1-1 70kg
Max weight, all exercises combined

20 Situps
15 Box Jumps
10 push ups

6 rounds + 5 pushups

20 min amrap:

20 thrusters 95#
20 pull ups
20 burpees