12 min AMRAP
5 Burpees
10 Pushup
15 Squats

400 m Run
30 Squats
100 m Waiter Carry Rt. Arm (55lb. KB)
30 Pushups
100 m Waiter Carry Lt. Arm
30 Hollow Rocks
100 m Waiter Carry Rt. Arm
30 Jumping Lunges
100 m Waiter Carry Lt. Arm
30 Burpees

2 Rounds

Tabata at 6 stations

Bench (140)
K2E (BW)
Deadlift (170)
Curls (65)
Dips (BW)
Rope pull downs (N/A)

1 minute rest between stations

Tabata with Partner
Med ball situps throwing ball to partner

4 tabata rounds
40 sec. rest
Switch partners

2 rounds each

15 Burpees
15 Burpee Pullups
15 Box Jump Burpees
15 Burpee Cleans (95lbs)
15 Box Jump Burpees
15 Burpee Pullups
15 Burpees

12 Minute AMRAP:

15 Overhead Squats (75/45)

10 Kettlebell Swings (1.5/1)

5 Pullups

*Post rounds.

4 + 5 KB (red band)

Push press 3RM

Strength: Deadlift 3-3-3-3-3
325-355-385-415-425

Met-Con:
5 Rounds
.5 miles on Airdyne
5 C2B Pull-Ups
10 T2B
13:30

for Time:

-50 Pull Up
-400 Meter Run
-21 Thruster (95/65)
-800 Meter Run
-21 Thruster
-400 Meter Run
-50 Pull up

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%