4 rounds for time:

250 m run
30 sit ups
20 push ups
10 handstands

4 rounds
10 alt tgu, 24kg
20 goblet squats
30 alt kb cl.
40 rkbs
50 sit ups
500m row

3 rounds + 111 reps

a) 4 rounds for reps
:30:30
db sq. cl, 25#
push ups
110 reps
9/20
9/20
9/18
9/15

b) fs 3x3 (+5#)
230#

c) for time
500m row
12 thrusters, 45#
6 ttb
500m row
9 thrusters
9 ttb
500m row
6 thrusters
12 ttb
500m row
9:52 (goal was under 10:00)

Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

5km pack walk

For time:
100 Kettlebell swings
100 Push-ups
100 Sit-ups
100 Squats

For time:

5 rounds

10 GHD- situps
20 Wall balls @ 20 lb

5 rounds

600m at moderate pace, 60sec rest, 2x100m max efforts with 100m easy recovery between intervals.

Total: 5000m

Row Workout Details: Row 600m at mod pace, rest 60sec, row 100m at max effort, row 100m easy, row 100m at max effort, row 100m easy, row 600m at mod pace.

Row Pacing: Moderate = 2000m PR pace plus 5-15sec

3 x 2 stifflegged deadlift 130 kg

10 x 5 reps per arm 24 kg