5 min amrap
30 dbu's
15 ring dips
(3 rounds)

5 min amrap
12 pullups
21 kettle bell swings
(3 rounds)

7 min amrap
5 burpees
10 squats
(9 rounds)

100 Ring Pushups for time:
Every minute on the minute do 3 burpees.

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
5 giant sets
10 hammer curls
10 upright row
10 tricep kickbacks
10 straight leg deadlift
100m farmer's carry
rest no more than 2:00 between rounds

10 cal bike
10 thruster (70lbs)
10 kb swing
250 row
15 wall ball
10 dips
10 cal bike

up and down ladder

4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
Rest 60"
b,
Bird dog row x 10/side ( use dumbell)
Rest 60"

Complete in superset!

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(30)
12 days-just like the song, complete 1, then 2 then 1, then 3, 2, 1 etc....
1-100m run
2-db strict press
3-db hang clean
4-goblet squat
5-body builders
6-alt sit ups
7-plank tap-2 count
8-bicycles-2 count
9-push ups
10-db hop overs
11-mountain climbers-2 count
12-burpees

Finisher
1:00 butterfly stretch

Box Jumps 1-10
Back Squats 1-10

*Back Squat:
Men…if BS 1RM is greater than 300#, use 1.25x BW. If BS 1RM is less than 300#, use BW
Women…if BS 1RM is greater than 200#, use 1.25x BW. If BS 1RM is less than 200#, use BW

strength
3x5 overhead squats 60kg (3mns b/t sets)

skill
4x5 chest to rings strict pull ups (45s b/t sets)

WOD
For time:
10 T2B 10 PISTOLS 50 DUs 5 BOX JUMPS 
10 T2B 10 PISTOLS 40 DUs 4 BOX JUMPS 
10 T2B 10 PISTOLS 30 DUs 3 BOX JUMPS
10 T2B 10 PISTOLS 20 DUs 2 BOX JUMPS
10 T2B 10 PISTOLS 10 DUs 1 BOX JUMP

Skill
3xMax Effort Strict Weighted Pullups 10kg (60s rest): 12 + 9 + 5
5-4-3-2-1 reps of: Strict T2B (30s rest)
Front Lever Progressions
EMOM for 3 minutes:15 Unbroken Single Unders + 15 Unbroken Double Unders

Strength
3x5 Overhead Squats 60kg (3mins rest)
Also practiced some power snatches.

WOD
Run 1600 meters - 6:15
Rest 3 minutes
Run 1200 meters - 5:12
Rest 2 minutes
Run 800 meters - 3:31
Rest 1 minute
Run 400 meters - 1:39
Nice WOD! It was harder to keep a high pace after that first mile. Still, I am getting better.

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

PreWOD: 4 minutes double unders
PostWOD: 25 burpees (day one of burpee challenge) 2:21

Splits: 4:58/5:56/6:40/6:56/6:05