4 Rounds

5 Power Cleans (60/40)
10 Push Ups
15 Squats
1 x Half Gasser
REST 1 Minute between each round.

10-9-8-...1

42,5, 43,5, 45, 46, 47,5, 48,5, 50, 51, 52,5, 56 (5x)

5 Rds
35 Double Unders
200m Run

DumbBells #45
10/1
9/2
8/3
7/4
....
1/10
100m run inbetween

3 Rds
30 Walking Lunges
30 Air Squats
400m Run

3 Rds
50 Box Jumps 24"
7 Hammy Jammy's

1 Hammy Jamm = 7 Deadlifts (185#) & 5 Pull-ups

50m run with 50m recovery walk x 10
400m with a 100m recovery walk x 3
800m with a 200m recovery walk x 2
1200m

7 rounds of:
10 swings 53
5/5 kb snatch 30
5/5 kb PP 30
10 box jumps 24"

150 Wall Balls 20#

2 Shoulder Press 95# and 6 Plyo Push-up on the minute for 8 minutes.

Then:

12 minute AMRAP
8 SDHP 95#
8 Shoulder to Overhead 95#
8 T2B

rds: 7