For time:
40-20-10
Toes 2 Bar
Box Jumps
Jumping Lunges

For time:
5 Rds.
7 Power Cleans (135#/95#)
7 Heaving Snacth Balance
7 Overhead Squats

For time:
200m Run
15 Squats
15 Pull-Ups
15 Push-Ups
15 Sit-Ups
200m Run
30 Squats
30 Pull-Ups
30 Push-Ups
30 Sit-Ups
200m Run
45 Squats
45 Pull-Ups
45 Push-Ups
45 Sit-Ups

High Back Squat
8-8-8
Low Back Squat
8-8-8

3 Rds:
100m Farmers Walk
15 Kettlebell Swings
15 Power Cleans (75#/55#)

21’s
Squats
Ring Dips
Push-Ups
Pull-Ups

* Each movement you will be completing 21 reps. Here is the kicker, they will each be split into three reps of seven. The first seven you will only go half way down. The second seven you will start at the bottom and only go half way up. The third set of seven you will complete the entire movement through a full range of motion.

4 Rds.
100m Run
25 Sit-Ups
25 Back Extension
25 Dead Lifts (135#/95#)

Clean:
8-8-8-8

For time:
50m Run
10 Squats
10 Lunges
100m Run
10 Squats
10 Lunges
150m Run
10 Squats
10 Lunges
200m Run
10 Squats
10 Lunges
Then…….
10-15-20
Push-Ups
Knees to Elbows

4×200m Run w/1min. rest between ea. run

5min. Handstand Push-Ups
3min. Pull-Ups
1min. Push-Ups

Tabata:
Thrusters (95#/65#)

1min rest

Jumping Lunges