For time:

Run 800 meters

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

Split Jerk 1-1-1-1-1-1-1 reps

Give 30 minutes to handstand and hand walking practice.

"Lumberjack 20"
20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Row 1000 meters

Then three rounds, 21, 15, and 9 reps of:

GHD Situps

Back Extensions

Complete three rounds for time of:

Run 880m

155 pound Power cleans, 21 reps

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-arm" pull-up right arm (left hand grabs the right wrist)

"One-arm" pull-up left arm (right hand grabs the left wrist)

3 rounds for time of:

50 Pushups

50 Situps

50 Squats

Front squat 3-3-3-3-3 reps

"Joshie"
Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

21/18/15/12/9/6/3for time of:

Squats

L Pullups

Knees to elbows

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

400 meter Walking lunge

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

"300"for time:
25 pull ups
50 squats
50 Dead lifts 135 lbs
50 KB swings 1.5 pood
50 Knees to elbows
25 pull ups

Complete as many rounds as possible in twenty minutes of:

25 Burpees

Body weight back squat, 15 reps

For time:

21 Handstand push-ups

400 meter Run

21 Weighted pull-ups

15 Handstand push-ups

400 meter Run

15 Weighted Pull-ups

9 Handstand Push-ups

400 meter Run

9 Weighted Pull-ups

Deadlift 1-1-1-1-1-1-1 reps

50 Flutterkicks

50 Situps

Run 400m

100 Flutterkicks

100 Situps

Run 400m