AMRAP Time Cap: 10 min.
LEVEL I: 3 rounds.

LEVEL II: 5 rounds of:
- 10 Chest to bar Pull-ups / Pull-ups.
- 10 Box jump 24" / 20"cm
- 10 Deadlift 80 / 50kg.
Then in remaining time both levels:
- Sit-ups.

3 Rounds for time
Run 200m
25 Push-ups

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

5x5-95lb (could not get down to the ball, so I did not go heavier)
5+7SDHP w/18inBox

OPTIONAL ACCESSORY

15-20min easy pace machine

Back Squat 5RM

Then:

10 min AMRAP

10 SDHP 75/45

10 Push-Press 75/45

10 Box Jump 24/20

5 + 1/3 + 5 press

4 rounds:
200m run
25 push-ups (most no knees using bar and some with knees)

On the min for 12min

12/max strict pull-up
12 GHD
20 slam ball

Intermediate version:
4 rounds:
50 front squats
25 ring dips ( modified using boxes and band)

Intermediate version:
15 45lbs. front squat
40m HS walk (2x wall)
30 situps
40m HS walk (2x wall)

3 x 3