2 rounds of 50 calories 40 wall balls 30 box jumps R 20 burpee pull ups 10 OH lunges with DB

Press  6 - 6 - 6 - 6 @ 80% ::: ::: ::: Amrap 8' Ladder 2/up DBs hang squat clean DBs push press RX: 2 x 22.5/15 kg

3 rounds of 400m run 21 hang power snatch @ 40/30 kg 7 / 5 / 3 legless rope climbs

For Time 1 / 10 deadlift + 10 / 1 hand stand push ups RX: 120/80 kg

Front Squat 5 sets x 3 reps @ 90% ::: ::: ::: ::: 3 rounds for time of 15 calories 12 burpee touch  

For Time 21 - 18 - 15 - 12 - 9 - 6 - 3 KB swings goblet squat + 200m run (or other options, based on weaknesses) after each round rx: 32/24 kg

Team x2 - Amrap 16' 80 power clean @ 40/30 kg 80 toes to bar 80 shoulder to overhead @ 40/30 kg 80 pull ups

Thruster 5 sets x 3 reps @ 85% ::: ::: ::: Team x2 - "Karen" 150 wall balls * * every drop, 100m run penalty

5 rounds, for reps, 1 min - calories bike 1 min - stone g2sh/ball slams 1 min - burpee box jumps @ 50 cm 1 min - rest  

Deadlift 5sets of 3 reps (1+1+1) @ 85% ::: ::: ::: ::: Amrap 10' - team 2x A - 250m distance B - max hang squat clean @ 50/35 kg