AMRAP in 7 minutes:
400m run
10 Burpee Box Jumps

Rest 2 min

AMRAP in 7 min
5 Front squats 60/40kg
10 KB Swings 24/16kg
Rest 2 min

AMRAP in 7 min
30/20 Calorie row
15 Toes to bar

total time 25 min.

5 x 3 max height

For Time:

Run 5k

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

Ring dip / Ring push up AMRAP x3

(Rest 2min between sets)

superset with

15 plyo push up
25 jumping knee tuck

3.5min rounds

18min

Find your max weight of the day for:

5 RM Press
3 RM Push press
1 RM Push jerk

A.
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes

B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees Over the Barbell

4 sets of:
Alternating Reverse Lunge x8 per leg
Then 8-12 barbell push press using the same weight

superset with
Bumper Plate Row x10

3 RFT

200m Run
5 Muscle up
30 air squat