AMRAP in 15 minutes
30 Thrusters (45/35 lb)
30 Toes-to-Bars

For Time:
180 yard Shuttle Sprint *
27 Burpees
180 yard Shuttle Sprint
21 Burpees
180 yard Shuttle Sprint
15 Burpees
180 yard Shuttle Sprint
9 Burpees
180 yard Shuttle Sprint
Shuttle Sprint:
40 yards down/ 40 yards back
30 down/ 30 back
20 down/ 20 back
(180 yards total)

For Time
4 Rounds of:
25/20 calorie Assault Bike
50 Air Squats
Then, perform:
100 Pull-Ups

AMRAP  in 20 minutes
15/12 calorie Ski
15 Push-Ups
15 GHD Sit-Ups

For Time:
50 Wall Balls (20/14)
20 KB Swings (1.5/1)
35 Wall Balls (20/14)
35 KB Swings (1.5/1)
20 Wall Balls (20/14)
50 KB Swings (1.5/1)

For Time (with a Partner)
2,000 meter Row
100 Burpee Box Jump Overs (24/20 in)
2,000 meter Row

4 Rounds for Time
1,000 meter Bike Erg
25 Power Snatches (95/65 lb)

For Time:
150 Push Ups (Only rest in the Plank)
* Start with 10 GHD's, every time you break, and finish*

10 Rounds for Time
400m Run
- rest 1 min-

For Time
1 Muscle-Up
2 Power Snatches (135/95 lb)
3 Overhead Squats (135/95 lb)
4 Bar Facing Burpees
5 Box Jumps (30/24 in)
6 Strict Handstand Push-Ups
7 Toes-to-Bars
8 Hang Dumbbell Cleans (2x50/35 lb)
9 Ring Dips
10 GHD Sit-Ups
11 Pull-Ups
12(00) meter row