25-20-15-10 rep rounds of:
Tuck Jump
Sit-Up

Complete as many rounds as possible in 15 minutes of:
5 Dumbbell shoulder press, 10 lb
7 Pull-ups
10 lb Dumbbell squat snatch, 10 reps, alternating

(in teams of 2, one doing one exercise while other rest)
AMRAP15:
Run 160m
10 Over the Box jumps
10 Pull-ups
(hicimos 13)

Front squat one rep max = 255

WOD: 1 RFT

75 double unders
30 burpee cleans @ 135#
75 double unders

5 Rounds for time of: 5 Push Jerk (105/155#) 10 Chest to Bar Pull-ups

Run the track for 30 minutes. Post how many laps you ran.

(I got 43 laps. About 3.6 miles)

—Chest—
Bench 4x10 45#DB
Push Press 3x10
Incline 3x8
Flys 2x15 1x25 superset
KB Pullovers 3X15 @25#
KB Tricep Ext 10 8 8 @25# or Skull Crushers
Dips 3x10
Push-ups 3x20

AMRAP in 12 Minutes:
4 Burpee Muscle ups with 2 Push-ups
4 Axel Bar Squat Cleans (#185/115)
8 Burpee Muscle ups with 2 Push-ups
4 Axel Bar Squat Cleans (#185/115)
12 Burpee Muscle ups with 2 Push-ups
4 Axel Bar Squat Cleans (#185/115)
Escalating to the 12 min time cap.

5-4-3-2-1
Deadlift 315#
Muscle Up

5-4-3-2-1
Power Clean & Jerk 225#
Handstand Push-ups

5-4-3-2-1
Snatch 135#
Bar Facing Burpee

Strength:
3×5 Shoulder Press

Conditioning:
AMRAP, 3 minutes each:
Box Jumps (30/24) (scaled: 24)
Ring Dips
Sit-Ups
Pull-Ups

Finisher – For Time:
60 Kettlebell Swings (70/44) (scaled: #25)