On the minute every minute for 7 minutes: Squat Clean + 2 Front Squats.

Then:

21-15-9 reps for time of:

Hang Squat Clean 135/95

Toes-to-bar

In teams of 2, with 1 partner working at a time, complete for time:

For Time:

150 Wall Ball Shots 20/14

Run 800 meters

80 Pull-ups

50 Burpee Box Jumps 24/20

50 Power Cleans 135/95

For 4 cycles: AMRAP in 3 mins of:

10 Shoulder-to-Overheads, 115/80 lbs

30 Double Unders

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

For time:

Row 800 meters

-- then --

3 rounds of:

15 Deadlifts 225/155 

30 AbMat Sit-ups

Plank Hold 45 secs

Side Plank Right 15 secs

Side Plank left 15 secs

3 Rounds for Time:

Run 800 meters

25 Pull-ups 

20 Strict Handstand Push-ups 

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

Squat Clean 95/65 

Toes-to-bar

Box Jump Over 30/24 

On the minute every minute for 7 minutes: Power Clean x 1-2 reps

Then:

5 Rounds for time:

10 Burpees 

9 Power Cleans 135/95

20 Wall Ball Shots 20/14

In teams of 2, with 1 partner working at a time, complete for time:

30 Thrusters 115/80

40 Toes to Bar

Run 400 Meters (together)

40 Thrusters 95/65

30 Toes to Bar

Run 400 Meters (together)

50 Thrusters 65/45

20 Toes to Bar

Run 400 Meters (together)

Complete as many rounds as possible in 13 mins of:

10 Hang Power Cleans 115/80

30 Double Unders

10 Pull-ups

3 rounds, 1 min per station, for max reps of:

Row Calorie

Deadlift 225/155

Burpee

Box Step-up 24/20

Push-up

Rest 1 minute 

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds for time of:

Run 400 meters

30 Single Arm Dumbbell Hang Clean & Jerks

30 Sit-ups

*alternate clean and jerks every 5 reps and choose your own weight.

Every minute on the minute for 5 minutes: Snatch x 2 reps.

Then:

For time:

Row 1000 meters

100 Double Unders

50 Wall Balls 20/14 

30 Power Snatches 95/65 

25 Toes-to-bars

Front Squat 3-3-3-3-3 ( perform a set every 90 seconds)

Then:

AMRAP in 10 minutes of:

7 Thrusters 115/80

Run 100 meters 

8 Chest to Bar Pull-ups 

In teams of 2, with 1 partner working at a time, complete for time:

50 Deadlifts 185/125

50 Toes to Bar

Run 400 Meters

50 Front Squats 95/65

40 Toes to Bar

Run 400 Meters

50 Overhead Squats 

30 Toes to Bar

Run 400 Meters

3 Rounds for Time:

12 Power Snatches 115/80

20 Box Jumps 24/20

Run 400 meters

For time:

60 Row Calories

40 Burpees

80 Double Unders

50 Pull-ups

50 Weighted Sit-ups

50 Push-ups

On the minute every minute for 7 minutes: Power Clean and Jerk x 2 reps.

Then:

3 rounds for time of:

50 Air Squats

10 Hang Power Cleans 135/95

12 Push Jerks 135/95

For time:

5 rounds of:

10 Deadlifts 225/155

10 Toes-to-bar

-- then --

Run 1 mile

Complete as many rounds as possible in 14 mins of:

Run 200 meters

5 Squat Cleans 135/95 

7 Strict Pull-ups

9 Lateral Burpee Over Bar

In teams of 2, with 1 partner working at time, complete for time:

Camana Bay Hill Run

40 Shoulder to Overhead 115/80

40 Weighted Box Step Overs 24/20

50 Burpees

Run 400 meters

40 Shoulder to Overhead 115/80