Complete as Many Rounds and Reps as Possible in 20 Minutes OF:

8 Wall Balls
10 Push Press
12 Pull Ups

5 Rounds For Time OF:

200 Meter Run W/Med/Ball
3 Wall Climbs
6 Hang Cleans
9 Toes Through Rings

Front Squat
2-2-2-2-2-2

Then

Complete as Many Rounds and Reps as Possible in 12 Minutes OF:

6 Front Rack Lunges
8 Box Jump Overs
10 Double Unders

10-9-8-7-6-5-4-3-2-1

Ring Rows
Sumo Deadlift High Pull
Plyo Push Ups
Knees to Elbows

4 Rounds For Time OF:

400 Meter Run
10 Clean & Jerk
10 Deck Squats

TABATA
20 sec.of Work 10 sec. of Rest

4 Rounds
Med/Ball Cleans
DB Rows
DB Squats
Box Jumps
Pull-Ups
DB Push Press
Parallette Dips
Weighted Lunges W/DB

DB = Dumbbell

Complete as Many Rounds and Reps as Possible in 20 Minutes OF:

200 Meter Run
10 Deadlifts
6 Burpee Bumper Jump

21-18-15-12-9-6-3

Double Unders
Hand Release Push Ups
KB Swings
Med/Ball Sit Ups

Every minute on The Minute For
10 Minutes
3 Clean & Jerks
Then
4 Rounds For Time OF:
20 Lateral Jumps Over Parallette
15 Back Squats
20 Overhead Walking Lunges

Three – Six minutes Sets

Complete as Many Rounds And Reps As Possible in 6 Minutes OF:

6 Wall Balls
9 Deadlifts
12 Toes To Bar
15 Box Jump Overs
Rest 3 minutes BTW Sets