AMRAP in 20 minutes
400m Run
50 Air Squats

4 Rounds for Time
20 Burpee Box Jump Overs (24/20)
10 Sand Bag Cleans (150/100)
- rest 3 mins b/t rds -

Skill Work
Rope Climbs

Metcon
"Michelle"
For Time:
Tabata (20 secs on/10 secs rest)
100 Back Squats (95/65)

- Straight into -

"Annie"
50-40-30-20-10
Double Unders
Abmat Sit ups

Skill Work
Muscle Up

Metcon 
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)

Skill Work
Kipping HSPU

Metcon 
4 Rounds for Time
25/20 Cal. Assault Bike
25 Yard DB Lunge Walk (60s/40s)*

* DB's can sit anywhere on shoulders *

Skill Work
Kipping/Butterfly Pull Up

Metcon 
4 Rounds for Time
25/20 Cal. Ski
25 Chest to Bar

8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

Metcon 
4 Rounds for Time
25 Dumbbell Push Press (50/35)
100ft DB Lunge Walk (50/35)

Strength
Dumbbell Bench (5x10)
 -Single Arm , Alternate arms each rep.
Bent Over Row (5x10)
-Single Arm , Alternate arms each rep

Strength
Deadlift (1 Rep Max)
Double overhand grip

Metcon
15 min Amrap
50 Double Unders
15 T2B
10 Burpee to Bar

Strength
Push Jerk (1 Rep Max)
10 mins

Metcon
For Time:
30 Thrusters (95/65)
30 Cal. Row
20 Thrusters (115/80)
20 Cal. Row
10 Thrusters (135/95)
10 Cal. Row