20 box jumps 30/24
20 ghd situps
20 overhead weighted walking lunges 95/65

3 rounds

Then -

Run 400 meters for time.  This should be for a PR!!  That means run fast.

1)  5x3 back extensions on the ghd


2)
"Helen"
400 m run
21 kettlebell swings 53/35
12 pull ups

3 rounds for time

5 rounds for time

10 dead lifts 225/185
20 slam balls 20/15

27-21-15-9

Calorie row
Thruster 95/65

10-1

KB Swings 70/53
Pull ups

Then

Work to a 1 rep max box jump.

50 double under buy in

Then

21-18-15-12-9-6-3

Overhead squat 95/65
Ab mat sit-ups
Walking lunges

5 rounds "Bear Complex"

The Bear Complex is

One power clean
One front squat
One push press
One back squat
One push press

These movements are performed 7 times without dropping the bar.  7 times through the complex = 1 round.

The only time the bar touches the ground is when you lower it for the power clean.  You cannot use the ground to change your grip.  If you drop the bar during your set, there is a 10 burpee penalty - paid immediately.  You may rest with the bar in any position, except on the ground, during your set of 7.  (front rack, back rack, overhead)  After each round, you may rest as long as needed.  The goal is to perform the heaviest "Bear Complex" as you can.

20 pull ups
200 m run
20 thrusters 95/65
400 m run
20 thrusters 96/65
200 m run
20 pull ups

1 round for time

10 cleans 95/65
10 shoulder to overhead 95/65

8 minute AMRAP

1 rep max snatch balance

1 rep max snatch balance

50 alternating snatches 35/25
25 burpee box overs 24/20

4 rounds for time

21-15-9

Deadlift 185/135
GHD Situps
KB Sumo Dead lift high pulls 70/62/53

Then:

3 rounds

30 seconds max effort Airdyne
30 seconds rest

Then

2 rounds

1 minute max effort row
1 minute rest

Score is your time on part 1 and total calories rowed

400 m run
25 double unders
10 hang cleans 95/65

4 rounds

15.3 . . . .kind of

50 wall balls 20/15 to a 10/9 foot target
100 double unders

14 minute AMRAP

100 double under buy in
Then
10 front squats 135/95
1 handstand push up
9 front squats
2 handstand push ups
8 front squats
3 hand stand push ups
So on . . . .
1 front squat
10 handstand push up
Then
100 double under buy out

With a running clock -

Start with an empty bar - add 10 lbs every minute

Snatch as long as possible until you can't go any higher

Then clean as long as possible until you can't go any higher

Then dead lift as long as possible until you can't lift any heavier.

You should have 3 scores.  Snatch/Clean/Dead lift - the time does not start over between movements.  If you fail at 85 lbs on the snatch, your first clean will be 85 lbs.  If you fail at 120 lbs on the clean, your first dead lift will be 120 lbs.

21-18-15-12-9-6-3

kettlebell swings 53/35

after each set, perform 10 box jump overs 24/20

15 deadlifts
200 m run
10 power cleans
200 m run
5 should to overhead
200 m run
10 power cleans
200 m run
15 deadlifts

weight for all movements 185/120

10 overhead squats 95/65
10 CTB pullups

5 rounds

2-2-2-2-1-1-1

Hang Snatch

Then

50 hang cleans 95/65
40 clapping push ups
30 jumping air squats
20 ab mat situps
10 burpees

AMRAP 16:00

15-12-9

Push press 95/65
Box jumps 24/20
pull ups
 
At the 8:00 mark

12-9-6

Push press 95/65
Box jumps 24/20
pull ups

At the 14:00

9-6-3

Push press 95/65
Box jumps 24/20
pull ups

Finish before 18:00

For every time cap that you miss, there is a 1000 meter row penalty.

Feel free to scale the weight or movements to make sure that you finish under the time cap.  I want to see intensity on this one.  Move fast, use good form and push hard.  

2-2-2

Weighted pull ups

Then

5 Front Squats  155/115
7 Ring dips
9 Overhead weighted walking lunges 45/25

6 rounds for time

8 minutes to work to a heavy back squat

Then:

Burping Annie

50-40-30-20-10

Double Unders
Situps

After each round, do 10 burpees.  So between 50 & 40, do 10 burpees and so on.  Time stops when you finish your last burpee after the round of 10 double unders and situps.