Run/jog 20-25 min, then perform four tabatas:
Push-up tabata
Ab-Mat tabata
Superman rock tabata
Air squat tabata

Count reps

3X 15 Thrusters Unbroken
3X 15 T2B Unbroken
3 X 15 Ring Dips Unbroken

Thruster weight (115#, 135-13reps, 135-13reps)

Total 5235# (reps x weight)

Push press 5 sets of 3+
AHAFA. Rest 3-4 min between sets.

Accessories:
3 rounds:
10/side windmills. AHAFA
5/side 1-arm ring-rows
1 min plank holds

(Squat) Clean 3 sets of 3

The following to be done with a partner

200m Broad Jump Burpee (Each partner taking turns)

200m Run/Walk carrying your partner(switching off when needed)

100 Slam Balls 30 LBS

100 Push-ups

100 Box jumps

The 100's to be done in any number combination by either partner.

Rob was my partner and he did awesome.

3 rounds
Wb 10 kg ball 30
Db c&j 2x20 kg x 10
Burpee box jumps x30

Open Gym 1:00-2:00

For time:

1 Muscle up
2 Ropeclimb
3 turkish get up 32 Kg kb
4 burbee pull-up
5 HSPU
6 strict hand pull-up
7 wallball
8 box over burbee
9 v-ups
10 cal ab

For time:

800m Row
20 Strict Pull ups
20 Push ups
20 Sit ups

600m Row
15 Strict Pull ups
15 Push ups
15 Sit ups

400m Row
10 Strict Pull ups
10 Push ups
10 Sit ups

200m Row
5 Strict Pull ups
5 Push ups
5 Sit ups

20 Ghd su.
20 Ghd be.
15/15 Fronytrack Burgarian split squat