5 rounds for time of:

Run 400 mtr
20 Kb swings 16kg
10 Ring rows
10 Ring dips + red

(rows and dips instead of muscle ups)

7 Minutes of Burpees

10 TGU each hand

For Time:
- 1 Mile Run
- 40 Pull Up

After Party:
- 15-10-5
- Weighted Sit Up
- Unweighted Sit Up

65# Clean and Jerk 30 rep
Run 800
15 Towel Pull ups
Run 800
50 Burpees

AMRAP
7 Pull ups
45# thruster, 11 reps
14 knees to elbows

3 rnds + 2 knees to elbows

Strength:
Deadlift
3 (175) – 3 (215) – 3 (245) – 3 (275)

WOD:
12 minute AMRAP
4 Deadlifts
8 Over the bar burpees
10 Lunges

9min AMRAP
7 Thrusters 115#
7 Pull Ups

rest 2 min

9min AMRAP
7 SDHP 115#
20 Mountain Climbers

5 +7 Thrusters
6 +7 SDHP

5 rounds
5 x 115 ground to overhead
10 x burpees

This was my first time doing any sort of clean during a workout.

10:37

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (knocked down to 3 after 2 rounds)
10 Push-ups
15 Squats

For time:
10-20-30-20-10
- Burpee
- Box Jump: 24″
- Toes-to-Bar