For time:

100 Lunges

Run 800 meters

100 Goblet Squats (choose weight)

20 Ring Muscle-ups

*if you don’t have muscle-ups perform 40 kipping pull-ups

Every minute on the minute for 7 minutes: Power Clean x 2 reps.

Then:

5 Rounds for Time:

8 Strict Handstand Push-ups

7 Power Cleans 155/105

15 Box Jumps 24/20

5 Rounds for time:

15 Pull-ups

10 Squat Cleans 115/80

25 Sit-ups

Shoulder Press 5-5-5-5-5 ( from floor)

Then:

AMRAP in 14 minutes of:

100 Meters One Arm Farmers Walk (choose Kettlebell load or dumbbell)

10 Push Jerks 135/95

35 Double unders

For Time:

Run 1 mile

Then:

10 Rounds of:

10 Push-ups

8 Toes to Bar

“Kelly”

5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

21-18-15-12-9-6-3 reps for time of:

Alternating Dumbbell Snatches (choose weight)

Burpees

Sit-up

For Time:

9-6-3 reps of:

Squat Clean 185/125

Ring Muscle-ups

Rest 3 minutes, then:

12-9-6 reps of:

Thrusters 135/95

Chest to Bar Pull-ups

Rest 3 minutes, then:

15-12-9 reps of:

Weighted Step-ups

Pull-ups

For time:

Camana Bay Hill Run

60 Push-ups

50 Toes to Bar

40 Weighted Box Step up 24/20 (choose weight)

30 Burpees

20 Squat Clean and Jerks 135/95

For time:

21 Deadlifts 205/135

50 Double unders

1 Minute Plank Hold

50 Air Squats

15 Deadlifts 205/135

40 Double unders

1 Minute Plank Hold

40 Air Squats

9 Deadlifts 205/135

30 Double unders

1 Minute Plank Hold

30 Air Squats

5 Rounds for time: 

Run 200 meters

6 Power Snatches 135/95

12 Chest to Bar Pull-ups

3 Rounds For Total Reps in 17 minutes:

1 Minute Box Jumps 24/20

1 Minute Toes to Bar

1 Minute Push-ups

1 Minute Hang Cleans 95/65

1 Minute Wall Ball Shots 20/14

1 Minute Rest

Every minute on the minute for 6 minutes: Squat Clean + 2 Front Squats.

Then:

3 Rounds for time:

Run 400 meters

15 Squat Cleans 115/80

15 Push Press 115/80

For Time:

70 Burpees

60 Sit-Ups

50 Kettlebell swings 53/35

40 Pull-Ups

30 Handstand Push-Ups

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 165/110

Strict Burpees

Toes to Bar

AMRAP in 17 minutes of:

5 Strict Pull-up

7 Push Press 135/95

15 Weighted Sit-ups (choose Weight)

5 Rounds of:

20 Wall Ball Shots 20/14

35 Double-unders

20 KB Swings 53/35

3 Rounds for Time: 

Run 800 meters

20 Toes to Bar

15 Power Cleans 185/125

5 Rounds for Time:

16 Weighted Step-ups 24/20 (choose weight)

14 Pull-ups

12 Weighted Push-ups 35/15

For Time:

Run 200 meters

10 Burpees

21 Thrusters 95/65

Run 400 meters

10 Burpees

15 Thrusters 115/80

Run 600 meters

10 Burpees 

9 Thrusters 135/95