10 Minute AMRAP

10 Box Jump
10 DU

Back Squat 5x5 @ 225lb.
Then:

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

8:17

12 sets of 2 reps
Record your weight

3 x 75# = 3
7 x 95# = 7
4 x 115# = 4

Shoulder Press (10 at 40lbs dumbells)
Body Squats (30)

For Reps
5 Minutes of Squat Clean (155, 95)
1 minute break
3 Minutes of Pull Up
1 minute break
1 Minute Double Under
3 minute break
3 x (30 Second Plank;30 Second Push Up; 30 second break)

24 SC (155)
40 Pull up
30 DU
60 Push up

Strength: 20 rep back squat 160lbs

WOD:
For Time:
Burpee x 50
Row x 1000m
Burpee x 50

Pystypunnerrus 5 X 3 @ 60%-70%

3x
Prowler Push w/ 25 LBs (up and back, about 50 feet)
Chain Drag x100 feet
Tire Flip x5 (large tire)
Ball Slams x10 (25 LBs)
Wall Ball x15 (20 LBs)
Beat the Tire x20 (15 LBs)
Box Jumps x25 (24”)
Rope Whips x30

20 Minute AMRAP:

5 Pullups

10 Pushups – Hand Release

15 Box Jumps (24″/20″)

*Post Rounds

8 + 8 push ups (red band)

Snatch grip D/L (100kg) x5,
HSPU on box x10,
DUBs x20,
Burpee x10,
Sit up x20
3 Rounds for time