12 min amrap: 15 thrusters, 95/65 45 double unders Rounds

21-18-15-9 kb cleans & jerks, 53/35 Sit-ups Toes 2 bar

20 min cap: 10 squat snatches, 185/95 8 squat snatches,

For time: 40 cal row 40 ghd sit-ups 40 kb

5 rounds for time: 15 dbl kb thrusters, 53/35 12

15 min amrap: 50 double unders 25 pull-ups 200m run

3 rounds 20 pistols 7 snatches, 165/105 Run 400m Post

Tabata box jumps, 24/20 Tabata dbl kb deadlifts, 53/35 Tabata

3 rounds for time: 25 deadlifts, 135/95 20 push-ups w/

10-20-30-40-50-60 Knees 2 chest Double unders* * 5 burpees everytime