In 10 minutes build to a heavy 2 rep Front Squat

Then, 

In 12 minutes complete as many reps as possible of: 

Max Front Squat 95/65

Run 100m

Max Strict Handstand Push-Up

Run 100m 

4 rounds for time of:

8 Single Arm Dumbbell Snatches (left), 50/35 lbs

8 Single Arm Dumbbell Snatches (right)

16 Toes-to-bars

8 Single Arm Dumbbell Hang Clean & Jerks (left)

8 Single Arm Dumbbell Hang Clean & Jerks (right)

16 V-ups

5 rounds for time of:

45 Double Unders

7 Squat Clean & Jerks, 155/105 lbs

Rest 1 min

For time:

Row, 1000/800 m

-- then --

4 rounds of:

5 Wall Walks

20 Box Jump Overs, 24/20 in

-- then --

Row, 1000/800 m

Complete as many rounds as possible in 15 mins of:

100 Meter Single Arm Farmers Carry 53/35  

10 Burpee Pull-ups

Run 100 meters 

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

Row or Run 1600 meters

60 Burpees

100 Wall Balls 20/14

60 Deadlift 155/105

200 Double unders

60 Weighted Push-up 35/15 (plate)

Beach WOD:

Alternating Tabata

Strict hanging knee raises

Box jumps/ step-ups

Then:

AMRAP in 18 minutes of:

Swim 25 meters

8 burpee broad jumps

15 sit-ups

20 air squats

“Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Tabata Row (Calories)

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Lunges

Rest 1 minute

Tabata Power Clean 115/75

Complete as many rounds as possible in 25 mins of:

Run 400 meters

15 Toes-to-bars

25 Sit-ups

35 Air Squats

5 rounds for time of:

16 Box Jumps 24/20 

10 Squat Cleans 95/65 

8 Strict Pull-ups

5 rounds, 2 mins each, for max reps of:

10 Deadlifts, 135/95 lbs

8 Hang Power Cleans, 135/95 lbs

6 Push Jerks, 135/95 lbs

max reps in remaining time Burpees

Rest 1 min

*score is total burpees 

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

20 Clean and Jerks 115/75

40 Toes to Bar

50 Burpee Pull ups

200 Double unders

50 Push-ups

40 Toes to Bar

20 Clean and Jerks 115/75

Every minute on the minute for 7 minutes:

Hang Power Snatch x 2

Then:

3 rounds for time of:

30 Wall Balls 20/14 

15 Hang Power Snatches 95/65 

For time:

60/50 Row Calories

100 Dumbbell Box Step-ups, pick load, 24/20

80 Sit-ups

40 Deadlifts 185/135

20 Strict Pull-ups

3 rounds for time of:

Run  800m

21 Sumo Deadlift High-pull 75/55 lbs

21 Burpee Over Bar

For time:

80 Double Unders

15 Front Squats, 155/115 lbs

20 Pull-ups

60 Double Unders

12 Front Squats, 155/115 lbs

18 Pull-ups

40 Double Unders

9 Front Squats, 155/115 lbs

16 Pull-ups

20 Double Unders

6 Front Squats, 155/115 lbs

12 Pull-ups

Strict Press 1-1-1-1-1-1

*perform one set every minute, increase weight as able

Then,

In 15 minutes perform as many ascending reps as possible of:

5-10-15-20-25 etc..

Strict Handstand Push-Up

Toes-To-Bar

Box Jump 30/24

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

100 Dumbbell Snatch

200m run

100 Toe-To-Bar

200m run

100 Dumbbell Box Step Up

200m run

100 Dumbbell Squat

200m run

100 Burpee Over Dumbbell

*pick weight for Dumbbell, same Dumbbell for all movements

*complete all runs together with partner

3 rounds, 3 mins each, for max reps of:

18/15 Row Calories 

10 Front Squat 155/115

Max reps in remaining time Double-Under 

Rest 3 mins between rounds 

5 rounds for time of:

30 AbMat Sit-Up

20 Kettlebell Swing 53/35

10 Pull-Up