5 minutes Handstand Push-ups
4 minutes Squats
3 minutes Push-ups
2 minutes 40lb KB Swing
1 minute Pull-ups

Total reps.

Run 800m
25 rings dips ( assist band or box as needed for scale)
25 T2B (K2E or knee raises as needed for scale)
25 walking lunges
25 burpees
Run backwards. 200m
25 burpees
25 walking lunges
25 T2B
25 ring dips
800m run

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

5 Rounds
3 minute rest between sets

20 pull ups
30 push ups
40 sit ups
50 air squats

1- 4:09

2- 6:21

3- 6:15

4- 6:30

5- 5:39

Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) 135, 150, 170(fail)

Metcon
AMRAP
5 min HSPU - 55
4 min air squats - 115
3 min push-ups - 50
2 min KB swings (53/35#) #25 - 50
1 min pull-ups - 13

25 DU
25 Front squats #95/63
25 DU
15 Front squats #135/83
25 DU
10 Front squats #155/93
25 DU
5 Front squats #185/113

Strength: 5-3-1+ shoulder press (75%, 85%, 95% of 1RM)

Metcon:
For time:
-600 m run
-5 rounds of:
-- 5 shoulder to overhead (185/105)
-- 10 Bar-facing burpees
-600m run

Press: 100(5), 115(3), 130(2)
Metcon: 17:10 w/135#

random rounds of

yoke carry 355# 100 feet
10x russian kb swing 88#
40 double unders

got 3 rounds in

then max rep pistols in 3 min = 45

Sprint Intervals:

150m Intervals: 25.0, 24.3, 22.5, 21.41, 20.75, 21.31
100m Intervals: 13.16, 13.21

4 rounds
10 Box Jumps 30"
10 KB Swings #80
400M Run