3x5 @ 60%/65%/70%

Burpee Muscle Up 5-4-3-2-1
Front Squat @ 60kg 10-8-6-4-2

Circuit

Wall balls - 15lbs
ring pulls
situps
shuttle runs
tire hammers
farmer's walk - 30lbs
row

2 min each, 2 rounds

3RFT
1 min max rep deadlift (95#)
1 min front squat (75#)
1 min strict press (35#)
1 min max cal row
1 min rest
Total 155 reps + cals

"Tabata This!"

Tabata Row - Damper at 7, no monitor so counted pulls 10
Rest 1 minute
Tabata Squat - 17
Rest 1 minute
Tabata Pull-up - 6
Rest 1 minute
Tabata Push-up - 6
Rest 1 minute
Tabata Sit-up - 8

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Overhead squat

Sprint Intervals:

60m (straight) - 7.45, 7.29, 7.31, 7.33 - rolling start - 4 min recovery
60m (curve) - 7.37, 7.33, 7.34, 7.47 - rolling start - 4 min recovery

For time:

30-20-10 reps of:

Dumbell thruster #35 per hand

sumo deadlift high pull #95

I.
Max Clean and Press

II.
--12 min. amrap--
6 clean and press (115#)
9 pull ups
12 box jumps (20")

I.
Back Squat
max 5 rep set
(5-5-5-5-5)

II.
42-30-18
Wall Balls
Burpees