For Time

6 minute Hang Hold

Each time you drop from the bar, perform:
1st Drop: 
800 meter Run
20 Burpee Box Jumps (24/20 in)

2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)

3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)

4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)

4 Rounds for Time

100 foot Plate Overhead Walking Lunges (45/35 lb)
30 Box Jumps (24/20 in)
20 Wall Ball Shots (20/14 lb)
10 Handstand Push-Ups

AMRAP (with a Partner) in 18 minutes

18 Wall Ball Shots (18/14 lb)
18 Kettlebell Swings (53/35 lb)
18 Box Jumps (24/20 in)
18 Plate Burpees (onto 45 lb bumper plate)

4 Rounds for Time

18 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
18 Burpee Box Jumps (24/20 in)

4 Rounds for Time

1 Deadlift (275/205 lb)
25 Kettlebell Swings (53/35 lb)
19 Box Jumps (24/20 in)
11 Burpees

4 Rounds for Time (with a Partner)

376 meter Run (together)
39 American Kettlebell Swing (55/35 lb)
34 Burpee Box Jump Overs (30/24 in)

6 Rounds for Time

9 Box Jumps (24/20 in)
11 Sit-Ups
12 Wall Ball Shots (20/14 lb)

Starting at 1:00, perform 1 Burpee at the top of each minute

Wear a weight vest (20/14 lb)

AMRAP in 28 minutes

15 Russian Kettlebell Swings (70/53 lb)
20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat Cleans (50's/35's lb)
30 Burpees

From 12:00-13:00, Rest in silence

For Time

100 Double-Unders
75 Box Jumps (24/20 in)
50 Kettlebell Swings (32/24 kg)
25 Burpees

For Time

50 Thrusters (45/35 lb)
50 Sit-Ups
50 Box Jumps (24/20 in)
50 Kettlebell Swings (24/16 kg)
50 Thrusters (45/35 lb)