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

200 air squats for time

Pre-WOD: 3 X 7 Deficit Deadlift (stand on a bumper plate while dead lifting)

75, 85, 95

For Time:
-20 Lateral Bar Burpees
3 rounds of :
-10 Dead Lifts (#135)
-15 Pull Ups
-25 II Unders (mod w/75 singles)
-20 Lateral Bar Burpees

Pre -WOD:
-7X2 Shoulder Press (95,115,135,145,155,165,165)

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