As many reps as possible in 7 mins of:

3 Deadlifts, 185/125 lbs

3 Pull-ups

6 Deadlifts, 185/125 lbs

6 Pull-ups

9 Deadlifts, 185/125 lbs

9 Pull-ups ... Continue adding 3 reps each round to each movement until time expires.

Rest 3 minutes then:

As many reps as possible in 7 mins of:

3 Hang Power Cleans, 115/80 lbs

3 Hand Release Push-ups

6 Hang Power Cleans, 115/80 lbs

6 Hand Release Push-ups

9 Hang Power Cleans, 115/80 lbs

9 Hand Release Push-ups ... Continue adding 3 reps each round to each movement until time expires.

For time:

Row 800 meters

Run 1 mile

60 Kettlebell Swings 53/35

30 Burpee Box Jumps 24/20

Shoulder Press: 3-3-3-3-3

Then:

Complete as many rounds as possible in 15 mins of:

5 Thrusters 115/80 

8 Toes-to-bars

30 Double Unders

Every minute on the minute for 8 minutes: Hang Squat Clean x 2 reps.

Then:

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

Hang Power Clean 135/95 

Handstand Push-up

Wall Ball 20/14 

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

Run 800 meters (together)

60 Pull-ups 

50 Power Cleans 95/65

40 Sit-ups

200 Double unders

40 Sit-ups

50 Burpees 

60 Toes to Bar

70 KB Swings 53/35

10 rounds for time of:

5 Power Snatches 115/80 

12 Wall Balls 20/14

21-15-9-6-3 reps, for time of:

Toes-to-bar

Push-up

Box Jump Over 24/20

“Warm up”

Every minute on the minute for 5 minutes:

Deadlift x 2-3 reps.

Then:

5 Rounds for time:

Run 200 meters

9 Deadlift 225/155

9 Strict Pull-ups

Complete as many rounds as possible in 15 mins of:

7 Burpees

9 Shoulder-to-Overheads 115/80 

15 Air Squats

Pause Back Squat 3-3-3-3-3 (3 second pause at bottom of squat)

Then:

3 Rounds For Time:

50 Double-unders 

15 Back Squats 135/95

15 Pull-ups 

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

30 Burpee Box Jumps 24/20

50 Front Squats 95/65

50 Push-ups 

20 Burpee Box Jumps 24/20

50 Shoulder to Overhead 95/65

50 Chest to Bar Pull-ups 

10 Burpee Box Jumps 24/20

On the minute every minute for 7 minutes: Power Clean x 2 (touch and go).

Then:

For time:

Row 1000 meters

Then:

4 Rounds of:

5 Power Cleans 165/115

25 Wall Ball Shots 20/14

5 rounds for time of:

16 Dumbbell Snatches

25 Sit-ups

8 Burpee Over Dumbbells

Complete as many rounds as possible in 18 mins of:

100 meter One Arm Kettlebell Farmers Carry 53/35 

15 Goblet Squats 53/35 

7 Strict Pull-ups

3 rounds for time of:

Run 400 meters

15 Hang Clean & Jerks 115/80 

20 Toes-to-bars

For 5 cycles:

AMRAP in 3 mins of:

3 Deadlifts 225/155 

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle continue the AMRAP.

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

100 Wall Ball Shots 20/14

Every minute on the minute for 8 minutes: Squat Clean x 2 reps.

Then:

Complete as many rounds as possible in 13 mins of:

30 Double Unders

4 Squat Cleans 135/95

8 Strict Handstand Push-ups

3 rounds for time of:

Run 800 meters 

25 Kettlebell Swings 70/53 

15 Burpee Pull-ups

Tabata Row Calorie

Rest 1 min

Tabata Burpee

Rest 1 min

Tabata Thruster 75/55 

Rest 1 min

Tabata Box Jump 24/20 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in each movement then added together for your total score.