12 Minute AMRAP

5 L-Sit to Handstand on Rings
10 Pull ups
15 Hand Release Push ups

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (subbed ring push-ups)

2 Minute AMRAP each, 1 minute rest between:
Weight 40kg/30kg
- Power cleans (40 reps)
- Jerks (19 reps)
- Thrusters (9 reps)
- Front squats (14 reps)
- Deadlifts (40 reps)

15 Minute Cap:
Run 800 (with 15kg plate)
50 Box jumps 24"
100 Air Squats
AMRAP Burpees

Time to end of air squats,10:26
Count number of burpees

3 RFT

30 Squat Cleans (95 lb)
30 Pull-ups
800 m run

Warm up - Tabata Squats, Push-ups, and SIt-ups (10:00)

1000 meter row (we will being doing 800 meter run)
50 squat thrusters
30 pullups

Pre -WOD:
-7X2 Shoulder Press

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up

Pre -WOD:
-7X2 Shoulder Press (worked up to 95)

WOD:
-1000 Meter Run
-50 Thruster (Rx 45)
-30 Pull Up

3 x 5 Strict Press 105lbs

9 Push Press @ 80% Above (85lbs)
15 Front Squat @ 80%
21 Walking Lunges

3 Rounds

21-15-9:
Deadlift 225
HSPU

6:20

Then:
400yd. run
Max pull ups
20 min. AMRAP

6 rounds/ 77 pull ups