50 wall balls 9kg/6kg
50 thrusters 30kg/20kg
800m run

For time:

21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

For time :

400m Run
50 WB
50 T2B
50 KB Front Rack Lunge
400m Run

time cap : 18 mins

3 rounds for time of :
50 DU
15/15 one arm DB Thrusters

Timecap : 12 mins

8 min AMRAP
9 cleans 70kg/50kg
20m walking lunges with one kettlebell 24kg/16kg

3 rounds
Chin ups on rings 8-10 reps
Hollow rocks 30 reps
Single leg DL with KB/DB 8/ side
-rest as needed between rounds and movements.

12min AMRAP: 3-6-9-12…

TTB
Burpee
Wallball

Add three reps on each round. Scale if needed.

30sec ON, 30sec OFF for 10 rounds

1) DU
2) 10m Shuttle Run
3) Burpee Box over Jump

Scale if needed. Steady pace.

Some practice of the skills, strategy and techniques needed for success in this workout.

60-50-40-30-20-10 Assault kcal
10-12-14-16-18-20 Box Jump

This is for time, but keep a steady pace.