7 min. AMRAP
7 Box Jumps
7 Grasshoppers (subbed from Burpees)
7 SDHP (subbed from KB Swings)

3 min. rest

7 min. AMRAP
7 Thrusters
7 Ring Pushups (subbed from regular pushups)
7 sit-throughs (subbed from situps)

For Time:

20 Overhead Squats (95/65)

50m Shuttle Run

20 Pullups (m: C2B; w: regular)

50m Shuttle Run

20 Sumo Deadlift High Pulls (95/65)

50m Shuttle Run

20 Box Jumps (24″/20″)

50m Shuttle Run

20 Thrusters (95/65)

50m Shuttle Run

*Post times.

Did 45lbs instead of 65. Pull ups with at 90 pd assist.

50 of each of these:
Box Jumps (24")
Jumping Pull-ups
Dumbbell Swing 35#
Lunge Walk
Knees to Elbow
Push Press 45#
Back Extension - (subbed superman's)
Wall Ball (20 lb)
Burpees
Double Unders

150 Wall ball shots for time

10 KB Swings (20kg)
10 KB Front Squats (20kg)
10 Push Press (20kg)

15 burpee box jumps (24/20)
15 kettlebell swings (1.5/1.0)
run 250m

4 rounds

3 x 5 press @ 105

then…

3 – 6 – 9 – 12 – 15 – etc
Dumbbell thrusters @ 45lbs
chest to bar pull-ups

AMRAP 7

score = total reps

7 wall climbs
14 wall balls (20/15)
21 double-unders

AMRAP 20

20 min AMRAP

3 wall walks

6 walking lunges(R then L = 1rep)

12 KBS 1.5p

200m run

7Rds + 1 stupid ass wall walk

“Joy" - for time:

70 Burpees
60 Sit-ups
50 KB 1.5/1.0pd
40 Pull-ups
30 HSPU

Plus a 10lbs vest