3 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees

21-15-9
row (cal)
oh squat with kb @16/8

Gymnastics
3 Rounds
:40 Pistol 1-2′s
:20 Rest
:20 Toes to bar (One max set in 20 seconds)
:40 Rest
A pistol 1-2 is one pistol on your stronger leg followed by two pistols on your weaker/less stable leg.

3 Rounds
Work: 15 sec/ Rest: 45 sec
a. box jump
b. row cal
c. row over burpee

Run 1200m
30 KB Swings
30 Wall Ball
30 Chest to Bar Pull Ups
Run 800m
20 KB Swings
20 Wall Ball
20 Chest to Bar Pull Ups
Run 400m
10 KB Swings
10 Wall Ball
10 Chest to Bar Pull Ups

Run as far as you can in 16 minutes.
This one is for the big boys who hate running. You know who you are.

3 x 3

4min AMRAP: 5 kettlebell swings / 2 rope lowers / 5 wall ball
4min AMRAP: 8 box jumps / 8 sit-ups / 8 ring row
4 min rest between AMRAP's

3 x high hang snatch, hang snatch and snatch from the ground. Max 75 % of 1 RM

Overhead Squat

Build heavy set of 3. Goal Snatch 1 RM

TimeCap 17 min