Clean 3-3-3-3-3-3-3 reps

Set a cone at 20 meters.

Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.

For time:

100 Squats

40 Pullups

80 Squats

32 Pullups

60 Squats

24 Pullups

40 Squats

16 Pullups

20 Squats

8 Pullups

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

50 burpees

75 flutterkicks (4count)

100 pushups

150 situps

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

"RJ"
Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

150 burpees for time

Overhead Squat 1-1-1-1-1-1-1 reps

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternatingHandstand walk 20 yards

100 Pullups

200 Pushups

300 Squats

50 Situps

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Complete as many rounds in 12 minutes as you can of:

185 pound Front squat, 5 reps

10 Chest to bar Pull-ups

20 Double-unders

100 situps

100 flutterkicks

(4 count)100 leg levers

For time:

10 Muscle-ups

15 Handstand push-ups

155 pound Squat clean, 20 reps

Run 800 meters

Three rounds, 21-15- and 9 reps, for time of:

135 pound Overhead squat

Chest to bar pull-ups

As many rounds as possible in 20 minutes

15 pullups

30 pushups

45 squats

"Randy"
75 pound Power snatch, 75 reps for time.

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

Shoulder Press 5-5-5-5-5 reps