AMRAP in 20 minutes

250 meter Run
48 Box Jump Overs (24/20 in)
21 Wall Ball Shots (20/14 lb)
14 Toes-to-Bars

4 Rounds for Time

400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Kettlebell Snatches (50/35 lb)

4 Rounds for Time

11 Push-Ups
7 Squat Cleans (155/105 lb)
27 Box Jump Overs (24/20 in)
7 Squat Cleans (155/105 lb)
11 Pull-Ups
19 Box Jump Overs (24/20 in)

For Time

100 Box Jump Overs (24/20 in)
100 calorie Row
100 Wall Ball Shots (10/7 kg)
100 calorie Row
100 Deadlifts (60/40 kg)
100 calorie Row
100 Box Jump Overs (24/20 in)

AMRAP in 20 minutes

6 Box Jumps (24/20 in)
4 Bar Muscle-Ups
74 Double-Unders
45 Wall Ball Shots (20/14 lb)

5 Rounds for Time

8 Burpee to Target Touch (30 cm)
24 Box Jumps (70/60 cm)
41 No-Squat Wall Ball Shots (20/14 lb)

*Every 3 minutes on the minute, perform:
50 meter Sprint with Medicine Ball (20/14 lb)

AMRAP in 18 minutes

5 Ring Muscle-Ups
8 Power Cleans (185/125 lb)
24 Box Jumps (30/24 in)
13 Burpees

For Time

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Snatches (95/65 lb)
Box Jumps (24/20 in)
Push-Ups
Sumo Deadlift High-Pulls (95/65 lb)

20 Rounds for Time

1 Cluster (225/145 lb)
4 Burpee Box Jump Overs (30/24 in)

For Time

100 Double-Unders
75 Box Jump Overs (24/20 in)
50 Deadlifts (95/65 lb)
25 Handstand Push-Ups
50 Deadlifts (95/65 lb)
75 Box Jump Overs (24/20 in)
100 Double-Unders