12 min AMRAP
8 Pushpresses 50kg/35kg
10 kb swings 24kg/16kg
40 DU

AMRAP 30min: (3 henk.)
99 Wallball (20/14)
99 Burpee
99cal Row
99 Box jump (60/50)
99 Kb swing (24/16)

9 minute AMRAP
10 weighted sit ups
8 T2B ( 16 knees to 90 )
6 reverse burpee tuck jump
4 HR Push ups

Metcon:
For time
10 KB snatch
40 push ups
10 KB snatch
40 pull ups
10 KB snatch
40 T2B
10 KB snatch
40 sit ups
10 KB snatch

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.

EMOM 8

1 min: max reps wallball 9/6
2 min: 20 sit ups

12 min EMOM:
minute 1: 1-2 Rope Climb
minute 2: 4 Wall Climbs
minute 3: 15 box jumps

L1: normal rope climb
L2: legless climb

20 push presses 50kg/35kg

200m run

20 T2Bs

20 cal row

20 deadlifts 100kg/70kg

100 DUs

Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Row
10 TTB
at the 10:00
AMRAP 5
10 Cal row
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 40/30

3RM Thruster