12 Min. AMRAP OF:

20 Double Unders or ( 60 singles)

5 Throsters 135/95

10 Toes To Bar

Rest 5 Minutes Then

12 Min. AMRAP OF:

20 Double Unders or (60singles)

5 Barbell Rows 135/95

10 Wall Balls

Every Minute On The Minute For 10 Minutes Complete 3 Deadlifts @ 90% Of Your 1 RM

Then

Complete As Many Rounds And Reps As Possible In 15 Minutes Of:

2 Min. Bike Ride

30 KB Swings 53/35

20 Incline Push Ups 24″/20″

5 Rounds For Time Of:

500 Meter Row

6 Curtis P’s

9 Burpee Box Jumps 24/20

12 Pull Ups

Every Minute On The Minute Rotate Through The following till you’ve completed 3 Rounds Of:

Row For Calories 

Plyo Push Ups 45/25

Double Unders

Dumbbell Lunges 35/25

Bench Press 105/75

Rest 1 Minute After Each Round

StrengthBack Squat

5-3-2-2-1

Then 

Complete As Many Rounds And Reps As Possible In 15 Minutes Of:

3 Bear Complex 115/75

6 Lateral Burpees Over The Bar

9 Pull Ups

5 Rounds For Time Of:

50ft Shuttle Run

20 Overhead Walking Lunges 45/25

10 Deck Squats W/Slam Ball 20/10

2 Rope Climbs

21-15-9

Wall Balls 20/14

Incline Push Ups 24″/20″

Toes To Bar

Rest 5 Minutes

21-15-9

Sumo deadlift High Pull 95/65

Dumbbell Rows L&R=1

Floor Wipers 95/65 L&R=1

4 Rounds For Time Of:

400 Meter Run

10 Power Snatch 115/75

15 Overhead Squats 115/75

20 Med/Ball Sit-Ups 20/14

Complete As Many Rounds And Reps As Possible In 20 Minutes Of:

20 Double Unders

10 Hang Cleans 135/95

15 Box Jumps 24″/20″

20 Ball Slams 20/10

The Seven

Seven Rounds Of:

7 Handstend Push Ups

7 Thrusters 135/95

7 Knees To Elbows

7 Deadlifts 245/170

7 Burpees

7 KB Swings 53/35

7 Pull Ups