For time:

25 Back Extensions
20 Push press, 95 pound
20 Hang power clean, 95 pound
30 Sit-ups
30 Kettlebell swings, 45 pound
20 Bar dips
20 Pull-ups (48 pound assist)
50 Walking lunge steps

Four rounds for time of:

Run 400 meters
24 pound Overhead squat, 15 reps

Back Squat
135 x 10
185 x 10
205 x 7
215 x 5

Bench Press
135 x 10
185 x 5
195 x 3
205 x 3

3 Rounds

800m run
10 Burpees
20 Hollow rocks
30 Slamballs 30/20
40 Mountain climbers(Ea. step = 1 rep)
50 Air squats

Really wanted to try and get under 30 min, but totally crapped out on the last run.

1 mile

5 RFT

• 3 Squat cleans 80kg
• 5 Ring muscle-ups

Fearless Wednesday
Men/Women
3 Rounds:
800m Run
10 Squat Cleans 135/75
20 Box Jumps 30″/24″
30 Ring Push-Ups

Men/Women
100 Double-Unders
50 Overhead Lunges 45/25
80 Double-Unders
40 Ring Dips
60 Double-Unders
30 Wide-Grip Deadlifts (Snatch Grip) 135/75
40 Double-Unders
20 Toes-to-Bar
20 Double-Unders
10 Muscle-Ups (25 Pull-Ups)

Men/Women
Partner Workout
5 Rounds:
10 Thrusters 95/65
15 Box Jumps 24″/16″
10 Burpees

Run 10 minutes of stairs