20 Minute AMRAP

5 pull ups, green and purple bands
10 push ups
15 air squats

20 minute AMRPAP

5 Pull ups, green and purple band
10 Push ups
15 Air Squats

walk 2 miles
21-15-9
sit-ups
push ups

Overhead squat 4 rep max.

Pre-WOD: 5X3 Thruster

WOD: 7 Minute AMRAP
- Thruster (95/65)
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

I wish everyone would stop acting like when you turn 40 you piss on yourself involuntarily and sing along to elevator music. "Masters" my ass.

3 Rounds for time of:
30 Kettlebell Swings (45#)
20 Burpees
10 Clapping Push-ups (scaled on knees)
3 Rope Climbs (scaled: 1 climb, 6 rope pulls)

4 Rounds for Time

10 Burpees
18 Shoulder to Overhead
12 Push Ups
20 KB Swings
20 Second Handstand Hold

Pre-WOD: 5X3 Thruster
Max at 85
WOD: 7 Minute AMRAP
- Thruster (95/65) 45
- Chest to Bar Pull Up

The above movements with a rep scheme of:
3, 6, 9, 12, 15, 18, 21

10 rounds of: 3 touch & power clean, rest 30s between sets. Go heaviest possible.

10 Pull-Ups
15 Burpees
20 Push-Ups
25 Sit-Ups