12 min amrap: 3 min of wall shots, 20/14 3

For time: Run 800m 21 snatches, 135/95 Run 400m 21

7 rounds for time: 6 push-ups w/hr 9 pull-ups 12

For time: 10 Turkish get-ups, 53/35 20 OH lunges, 53/35

5-5-5-5 front squat Then, 15 min amrap: 10 power cleans,

Run 1 mile 100 sit-ups 100 knees 2 chest Post

For time: (one kettlebell) 30 kb push jerks, 70/53 Run

12 min amrap: 12 box jumps, 24/20 12 KB swings,

Skill: Max rep pull-ups without coming off the bar Metcon:

For time: Row 1000m 3 rounds of: 12 shoulder 2