3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

5-10 minutes Rest Then:

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups

15 Air Squats

15 Sit ups

15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Subtract breath-holding time from total workout time.

I did 6:20 on my WOD and I did 36 inch or so on the box jumps.

10 Back Squats
10 Shoot Thru
10 Back Squat
10 Ring Dip
10 Back Squat
10 Shoot Thru
10 Back Squat
10 Ring Dip

3 Sets:
8+8 Suitcase Deadlifts
12 Double Kettlebell Front Rack Box Step-ups

Floor press. 8 sets of 3 reps. Rest 90 seconds

(Running clock)
2 Rounds (@40 kg):
500m row
5 HSPU - 15 Burpee - 15 Thruster
30 Cal Assault bike
5 Bear Complex - 15 Power Snatch
50 Wall balls

after 2 rounds, LOG TOTAL PASSED TIME
5 minutes break

then;

50kg Grace
30kg Isabel
LOG TOTAL PASSED TIME
5 minutes break

then;

1000m row
400m farmer carry @32 kg x 2
LOG FINAL TIME

Complete as many rounds in 30 minutes as you can of:
•Run 400 meters
•10 L-Pull-ups
•15 Back Extension with 25 pound plate
•20 Sit-ups with 25 pound plate

7+250m

8min amrap:
20 kaloria soutua
10 rover over burpee
10 käsilläseisontapunnerrus

1min tauko

6min
5 thruster

Naiset: 45/52,5/60/65/70 (ME). Miehet: 60/70/80/90/100 (ME)

3min tauko

10mim amrap
Tempaus 10
Chest to bar leuanveto 20
Wall ball 30
Tuplanaruhyppy 40
Painot: Yleinen ja masters 35: 60/40

3 Sets:
5 Sumo Inchworms
100m KB Single Arm Overhead Carry (Change Every 50m)

“FRAN”: 21-15-9 rep rounds for time, of:

Thrusters at 95lbs/65lbs
Pull-ups

3 Giant Sets
5 Double KB Hang Cleans
100m Double Kettlebell Front Rack Carry
20/15 Calorie Ski
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets.