2 Rounds for Time

18 calorie Row
15 Thrusters (95/65 lb)
12 Chest-to-Bar Pull-Ups

For Time

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter run

5 Rounds for Time

800 meter Run 
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups

AMRAP in 12 minutes

2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)

4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)

Continue with this pattern, adding 2 reps to each movement every round.

AMRAP in 7 minutes

1 Pull-Up
2 Push Presses (75/55 lb)

2 Pull-Ups
4 Push Presses (75/55 lb)

Continue with this pattern, adding 1 Pull-Up and 2 Push Presses each round.

For Load

1 rep max Strict Press
1 rep max Weighted Pull-Up

For Time

45 Thrusters (95/65 lb)
45 Pull-Ups

AMRAP (in a team of 4) in 20 minutes

12 Thrusters (70/50 lb)
10 Pull-Ups

15-12-9 Reps for Time

Thrusters (155/105 lb)
Weighted Strict Pull-Ups (45/25 lb)

20 Rounds for Time

6 Strict Pull-Ups
20 Push-Ups