2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95#,65#)
25 Toes to Bar

Post:
4x400M runs, 2 min rest between runs.

Doesn't have to be a high rise pack.. just something heavy to carry. Hose, sandbag, dummy if you have it.

Mark out ~10m. One at a time run there and back (20m) with the heavy object. Immediately after running do 5 pushups then rest until its your turn to go again. Everyone does 6 sets as fast as possible

BB bench press

4 Rounds On the 5 min
1 Round of "Helen in a boat"
Row 400/300 meters
21 USA Swings @24/16kg
12 Pull Up

goal: finish each round under 4 mins

3*3 Power Snatch
2*2 Power Snatch
2*1 Power Snatch

5*3 Snatch Balance
Climbing

3*5 Hang Snatch High Pull

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats

Split Jerk (from rack)

9 x 2 @ 60 -

SO 2:30

75/50 reps for time of:
C2B Pull Ups

1000 mt run
10 pull ups
10 chin ups
10 push ups
1000 mt run
400 mt 2 x kb carry
1000 mt run
30 burpees
800 mt run
10 pull ups
10 chin ups
10 push ups
800 mt run
50 mt bear walk
800 mt run
30 burpees
600 mt run
10 pull ups
10 chin ups
10 push ups
600 mt run
400 mt sand bag carry
600 mt run
30 burpees
1000 mt run

Male kb 2 x 20 kg
Female kb 2 x 12
Male sandbag 1 x 25 kg
Female sandbag 1x 15 kg