For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
M- 70lb DB's/24in
 F-50lb DB's/20in
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Front Squat (5x3)
3@60%
3@65%
3@70%
3@75%
3@80%
For time:
2 rounds of:
   10 snatches, 175 / 125 lb.
   12 burpees (BFB)
Then, 2 rounds of:
   10 snatches, 115 / 75 lb.
   12 burpees (BFB)

AMRAP in 20 minutes
250m Row
15 GHD's
10 Deficit Pushups (45's/25's)
5 Squat Cleans (135/95)

7 rds
14 OVHS (95/65)
21 Pull Ups

Front Squat (5x2 @60-70%%)
Tempo Squat
3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third Number –  refers to ascending (concentric) phase of the lift.
Teams of 3
5000m Bike Erg
150 T2B
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap

Three 5-minute AMRAPs in 19 minutes
5 min Amrap
15 Deadlifts (225/155)
15 HSPU
Rest 2 mins
5 min Amrap
10 Deadlifts (275/185)
10 SHSPU
Rest 2 mins
5 min Amrap
5 Deadlifts (315/225)
5 Strict Deficit HSPU (4in/2in)

Shoulder Press (2,2,2,2,2,2,2)
Heavy 2
Metcon (Time)
Teams of 2
100 Cal. Row
* Partner Holds Front Rack (185/125)
60 Power Cleans (185/125)

Complete as many rounds as possible in 20 minutes
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men throw 20-lb. ball to 10-ft. target

For Time:
5 rounds
50 Double Unders
20 GHD sit-ups
15 Double DB Squats (50/35)
10 HSPU
5 Bar Muscle-ups

For Time:
1000m Row
30 Muscle Ups
1000m Row