Every Minute on The Minute Rotate through The Following Until you’ ve Completed 4 Rounds OF:

Med/Ball Sit-Ups

Floor Wipers 95/65

Russian Twist 35/25

V-Ups

Knees to Elbows (Floor)

5 Rounds For Time Of

20 Double Unders or 60 sin.

5 Man Maketd

20 Toes to Bar

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

200 Meter Run

10 Sandbag get-Ups 70/40

20 Deadlifts 165/125

15 Minutes to Establish a 1 RM on         Hang Clean

Then

4 Rounds For Time of 

8 Hang Cleans @ 75 of your 1 RM

10 Laeta Burpees Over The Bar

12 KB Swings

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

Thrusters

Pull – Ups

* 10 Double Unders

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

30 Double Unders (90singles)

20 Plyo Push Ups W/Slam/Ball

10 Deck Squats W/Slam/Ball

4 Rounds For Time OF:

200 Meter Run

10 Barbell High Pull 115/85

15 Front Squats 115/85

20 Weighted Step Ups 35/20

Every Minute on the Minute Rotate Through The Following Until You’ ve Completed 3 Rounds OF:

Double Unders

Power Clean 135/95

KB Swings 53/35

Benchpress 115/75

Ring Rows

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

Wall Ball Sit-Ups 20/14

Floor Wipers 95/65

Knees To Elbows

3 Rounds 

Three, Three, Minutes Sets of.               

3 Curtis P’s 115/75                                                          3 Burpee Box Jump Overs 24″/20″

3 Handstand Push – Ups                                                3 Wetghted Pull – Ups 45/25
3 Power Snatch 115/75                                                      3 Overhead Squats 115/75