Pre-WOD:
Work Up to a Heavy Snatch and Overhead Squat

WOD:
10 Minute AMRAP:
-30 Double-unders
-15 Power snatches (#75 / 55)

For time:
5 rounds
20 box jumps
7 Push-Jerk (30kg)

Run 1 mile
Tabata squat (119)
Run 1 mile
Tabata push up (96)
Run 1 mile
Tabata burpees (40)

Run 1 mile
Tabata squat (119)
Run 1 mile
Tabata push up (96)
Run 1 mile
Tabata burpees (40)

6 rounds

400m run
50m lunge

18:03mins

Rest 2 mins

10 rounds of
30 secs Burpees
30 secs rest

Score 82

with a 25k sandbag

3 x
400m run
40 air sqauts
30 lunges
10 sand bag get ups

Didnt bother timing as I trained with my four children!

Rx
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 bar muscle ups

Intermediate
100 double unders
60 thrusters (20/15)
30 toes to bar
20 dumbell lunges (22.5/15)
10 burpee box jumps

EMOTM (Every Minute On The Minute)
for 20′
Even minuts: 15 Front Squat 20kg
Odd minuts: 20 Push Ups

Result per minute:
15
15
10
10
10
10
10
10
10
10
5
10
10
10
5
10
7
10
10
10