3-5 Parallette HSPU
1-3 Legless Rope c.
Rest 2-3min...

3 x max

1 Sumo Deadlift High-Pull 35/25 Kg
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings 24/16 Kg
7 Pull-Ups
8 T2B
9 Pistol Squat
10 Double-Unders
11 Burpees
12 OZ Beer or Reps of Bear Complex 35/25Kg

1
2-1
3-2-1
...
...
12-11-10-........-1

Seven sets of two. Bounce!

STRENGTH:

5/3/1/10
Push Press
Skull Press

15/12/9/6

METCON:
A)
AMRAP 10 min
3 x snatch (95 lbs)
6 x push jerk (95 lbs)
9 x box jump

B)
3 Rounds of:
21 x thruster (45 lbs)
15 x pull-up
9 x burpee

3 Rounds of:
15 x dumbbell thruster (5 lbs)
12 x ring row
9 x burpee

3 x 8/leg

Endurance WOD
10 min AMRAP
20 WB
20 burpees
20 butterfly sit ups

10 min AMRAP
200m run
20 push-ups
20 pull-ups

10 min AMRAP
200m row
20 slam balls
20 v ups

For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)

Running included but no swimming yet :D
Don't ask just show up ;)

More info in the morning...

3-5x5 (72%)