Three 5-Minute AMRAPs in 25 minutes

Part A
From 0:00-5:00:
Buy-In:
50/35 calorie Row

Then, AMRAP of:
12 Deadlifts (225/155 lb)
8 Box Jump Overs (24/20 in)

Rest 5 minutes

Part B
From 10:00-15:00:
Buy-In:
35/25 calorie Row

Then, AMRAP of:
8 Deadlifts (265/185 lb)
8 Box Jump Overs (24/20 in)

Rest 5 minutes

Part C
From 20:00-25:00:
Buy-In:
20/15 calorie Row

Then, AMRAP of:
4 Deadlifts (315/220 lb)
8 Box Jump Overs (24/20 in)

5 Rounds for Time

10 Burpee Box Jump Overs (24/20 in)
5 Squat Cleans (225/155 lb)

AMRAP in 18 minutes

20 Box Jumps (24/20 in)
15 Push Presses (115/75 lb)
10 Kettlebell Swings (70/55 lb)

3 Rounds for Time

12 Box Jump Overs (24/20 in)
10 Toes Through Rings
8 Ring Muscle-Ups

AMRAP in 18 minutes

15 Box Jump Step Downs (24/20 in)
12 Shoulder-to-Overheads (115/75 lb)
9 Toes-to-Bars

For Time

1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run

4 Rounds for Time

15 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
50 Double-Unders

3 Rounds for Time

5 Push Presses (70% of 1 RM)
10 Burpee Box Jumps (24/20 in)

EMOM in 10 minutes

2 Front Squats (225/155 lb)
5 Burpee Box Jumps (24/20 in)

21-15-9 Reps for Time

Burpees
Kettlebell Swings (24/16 kg)
Box Jumps (24/20 in)

Perform 6 Lunges after each exercise