For Time, Fast and Heavy

21 Dumbbell Thrusters
400 meter Run 
18 Dumbbell Thrusters
400 meter Run 
15 Dumbbell Thrusters
400 meter Run

8 Rounds for Time and Reps

1 minute of:
200 foot Shuttle Run
Max Dumbbell Thrusters (2x50/35 lb)

Rest 1 minute

10 Rounds for Total Reps in 10 minutes

Every 30 seconds, AMRAP of:
25 meter Shutter Run

Rest 30 seconds

10 Rounds for Time

400 meter Run

Rest 3 minutes

Max Distance in 18 minutes

On the Assault Airrunner

For Time

3000 meter Run

For Time

200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run

For Time

800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)

For Time

Buy-In: 2,001 meter Row

Directly into, 3 Rounds of:
9 Thrusters (135/95 lb)
11 Toes-to-Bars
9 Snatches (135/95 lb)
11 Toes-to-Bars

Three 3-minute AMRAPs in 13 minutes

From 0:00-3:00, perform:
10 Wall Ball Shots (30/20 lb)
10 calorie Row 

Rest 2 minutes

From 5:01-8:00, perform:
5 Squat Snatches (135/95 lb)
10 calorie Row

Rest 2 minutes

From 10:01-13:00, perform:
5 Thrusters (135/95 lb)
10 calorie Row