21-15-9 Reps for Time

Thrusters (115/75 lb)
Chest-to-Bar Pull-Ups
400 meter Run (after each set)

10 Rounds for Time (with a Partner)

5 Thrusters (115/75 lb)
10 Pull-Ups
100 meter Sprint

3 Rounds for Time

5 Thrusters (155/105 lb)
10 Pull-Ups
15 Ring Push-Ups

For Time (in a team of 6)

400 meter Run
21 Thrusters (70/50 lb)
30 Pull-Ups
800 meter Run
30 Pull-Ups
21 Thrusters (70/50 lb)
400 meter Run

AMRAP in 20 minutes

8 Pull-Ups
12 Dumbbell Snatches (50/35 lb) (alternating)
17 Wall Ball Shots (20/14 lb)

AMRAP (in a Team of 4) in 20 minutes

10 Thrusters (2x70/50 lb)
8 Pull-Ups
150 meter Run

5 Rounds for Time

10 Snatches (95/65 lb)
15 Pull-Ups
20 Thrusters (75/55 lb)

22-11-5 Reps for Time

Dumbbell Snatches (70/45 lb)
Pull-Ups
400 meter Run

For Time

21 Pull-Ups
21 Thrusters (95/65 lb)
15 Snatches (95/65 lb)
15 Pull-Ups
15 Thrusters (95/65 lb)
10 Snatches (95/65 lb)
9 Pull-Ups
9 Thrusters (95/65 lb)
5 Snatches (95/65 lb)

5 Rounds For Time

11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)