20min AMRAP
KB Swing (20kg) x20,
Push up x10,
400m run

3 rounds for time:

• 50 Du's
• 40 Sit Up's
• 30 Med ball slams #10
• 20 Pull up's
• 10 HSPU

Finisher:
5 rounds of 7 Thruster's #95 with 1 min rest between set's

80 push-ups
15 pull-ups (strict)
20 KB squat (24 kg)
30 KB swings (24 kg)
20 KB Lunges (24 kg)
30 atomic sit-ups
20 dips
30 burpees

15 min AMRAP of:

9 Knees to elbows
6 KB squat (24 kg)
3 Hand stand push-ups

Six rounds for height of:
Box jumps

3 miles + Obstacles

Squat Challenge @ 75# x 20reps

Then,

30 Double unders

15 Box Jumps 24/20

15 Hang Power Snatch 95/65

4 Rounds for time

Fight Gone Bad (MOD)

Wall-ball, 8 ft target (8#)
Sumo Deadlift high-pull (35#)
Box jump (20")
Push-press (35#)
Row (Calories)

20min AMRAP

6 Hang Power Cleans 95/65 (MOD 50#)

9 Thrusters 95/65 (MOD 50#)

12 Push ups

EXHAUSTING. And I now hate thrusters. Could've prob. done 55# for the cleans, but def not for the thrusters.

8 rounds + 3 cleans

1000 Single Unders
Each time the rope stops do 3 penalty burpees.