800m run
50 du's
max handstand hold
max L-sit on rings
3 skin the cat
800m run
50 du's
max time hollow hold
max time hanging
3 wall climbs
800m run
50 du's
max squat @ wall
max elbow plank w/weight
4 cartwheels
6 forward rolls

21-15-9
RV 60/40
Box over burpee
20min time limit

Partner WOD, 25min AMRAP:
1min L-Sit,
1min Chin Over Bar,
1min Bottom of the Squat,
1min Handstand Hold

WOD:

SOUTU 1KM
DU x 100
SOUTU 800M
DU x 80
SOUTU 600M
DU x 60
SOUTU 400M
DU x 40

SOUTU 200M

DU x 20
JUOKSU 800M

TIMECAP: 45MIN

"Blake"

Four rounds for time of:

100 ft Overhead Lunge, 45 lb /25 lb
30 Box jumps, 24 in / 20 in
20 Wallball, 20 lb / 14 lb
10 Handstand Push-up

Max hold of Bent Arm Chin Hang
Max hold of L-Sit Tuck
Max hold of Arch Body Hold
2min Rest

3 Rounds, For Time(as long as possible)

1min ME American Kettlebell swings
20sec ME Step down Box Jumps
40sec Rest

5 Rounds

On the minute for 10 Minutes:

odd minutes: KB Snatch (right hand 24/16 kg) 15 reps
even minutes: KB Snatch (left hand 24/16 kg) 15 reps

You can add and reduce reps/weight. Challenge yourself!!

4 x Strict Pull Up
8 x Back Squat 70% of Day's MAX
12 x Tuck Jump OTB (As high as possible)

14min AMRAP

First: 1K Row + 100 Sit-ups (both can work at the same time)
Second: 50 Burpees, (second person does a Plank hold)
Third: 50 Pull-ups (second person hangs from the bar)
Fourth: 50 Shoulder to OH (50% of 1RM)