Every 5 minutes for 25 minutes
Complete
5 Russian kettlebell swings 53/35
Run 200 m
5 burpee to a plate

Example scoring:
1) 4:15
2) 4:22
3) 4:21
4) 4:37
5) 4:50

Score 22:25

Back squat 4x4 @ 87.5%
Then
AMRAP 6 minutes
10 thrusters 95/65
5 chest to bar
5 ring dips
Then
Airdyne 30 seconds on 30 seconds off for 3 sets @ 70-80%

Deadlift 1x3
Try to go heavier than last time

Then
AMRAP 12 minutes
4 power cleans 205/135
8 push ups
12 air squats

Back squat 5x5 @ 77.5%

Strict press 1x4 @ 75%  4x4 @ 80%

Then

45 double unders
15 push jerks 135/95
5 rounds for time

Back squats 3x3 @ 90%

Then

20 push ups
30 walking lunge steps

5 rounds for time

25 shoulder to overhead 115/75
100 double unders

2 rounds for time

Back squat 4x4 @ 85%

AMRAP 15 minutes
20 wall balls 25/20
10 power cleans 155/105
10 handstand push ups

The gym will not be open for the morning class for the remainder of the week.  You wonderful morning folk are welcome to join us at the 5pm class.  Thanks!

Deadlift 1x5 heavy

then

AMRAP 8 minutes
10 box jump overs 24/20"
2 hang power snatch 95/65#
10 box jump overs
4 hang power snatch
10 box jump overs
6 hang power snatch
etc...

then

Death by pullups and toes to bar

minute 1= 1 pull up and 1 toe to bar
minute 2= 2 pull ups and 2 toes to bar
minute 3= 3 pull ups and 3 toes to bar
etc...

Back squat 5x5 @ 75%

Strict press 1x3 @ 75% 4x3 @ 80%

Then
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar

Back squat 3X3 @ 87.5%

Then
AMRAP 7 minutes
10 calories
10 wall balls 25/20
10 chest to bar pull ups

Then

Tabata hollow rock

Bench press 5x5 @ 70%

Then
Partner WOD
20 alternating rounds
10 double unders
8 sit ups
6 box jump overs
4 burpees

While one partner completes a round, the other is in static hold.  Choose from: 1) hang from the rig 2) plank 3) handstand hold.

Back squat 4X4 @ 82.5%

Every two minutes for 10 minutes
12 thrusters 115/75
12 toes to bar
40 shoulder taps

Deadlift 1X4 HEAVY
Controlled on the way down, take your hands off the bar, complete next rep

Then

40 pullups
40 calorie row
10 squat snatch115/75
20 pullups
20 calorie row
5 squat snatch 115/75

For time

Then
400m farmer carry as heavy as possible
Not for time

Back squat 5 X 5 @ 72.5%

Strict press 1 X 4 @70%, 4 X 4 @75%

15-12-9-6-3
Handstand push-ups
GHD sit-ups
Front squats @ 185/125

The gym will not be open in the morning...
As I don't like to work out alone.
See you in the evening:)

3-3-3-3-3
Hang power clean
Build each set

Then
With a running clock
4 rounds for time
10 hang power clean at 70% of today's 3RM
60 double unders

*8:00 time cap

At 13:00 on the clock
Start
50 burpees for time

Front squat
6@60%
6@65%
6@70%
6@70%

Then

42-30-18
Deadlift 135/95
Thruster 65/45

8 x 200 meter sprint - rest 3:1

Then:

15 minute AMRAP

10 front rack walking lunges 95/65
10 hand stand push-ups
10 lateral bar over burpees

30 dumbbell snatch 53/35
10 box jump overs 24/20
20 dumbbell snatch 53/35
20 box jump overs 24/20
10 dumbbell snatch 53/35
30 box jump overs 24/20

1 round for time

5x5 back squat @ 70%
5x5 push press @ 70%

Then
 3 rounds
25 overhead squats 95/65
25 pull-ups

Partner WOD
12 min AMRAP

60 alternating box jumps 20"
48 each, both working at the same time
36 calorie row (switch at 18 Cal)
24 med ball sits ups  15# (12 each, pass the ball)
12 ft handstand walk (each, both working at the same time)
** scale dus to 48 sus
** scale handstand walk to down the gym and back bear crawl

40 wall balls

20 pull ups

30 wall balls

15 pull ups

20 wall balls

10 pull ups

10 wall balls

5 pull ups

1 round 

For time

Find your 1RM strict press

Then
3 rounds
200 m run
21 power snatch 95/65

Find your 1RM power snatch

Then

10 min AMRAP
9 deadlifts 275/185
12 bar facing burpees
200 m run