3 Rounds Every Minute on The Minute Rotate Through The Following 

Row For Calories

Push Press 75/55

Box Jumps 24″/20″

Goblet Squats 53/35

Ned /Ball -Sit Ups 20/14

STRENGTH

Deadlifts 

3-3-3-3-3

Then

6 Rounds For Time

10 Wall Balls 20/14

10 Deadlifts @ 65% Of Your 3 RM

10 Knees To Elbows

StrengthBack Squat

2-2-2-2-2

Then

15 Minutes AMRAP

250 Meter Row

15 Back Squats@ 85%

10 Box Jump Overs 24″/20″

5 Rounds For Time Of:

200 Meter Farmer Carry 53/35

50 Double Unders

30 KB Swings 53/35

20 Decline Push Ups 24″/20″

8 min AMRAP of

10 ball slams 20/10

10 back extensions

10 russian twists with ball

For Time

20 HC2O @115/75

20 BOX JUMPS @ 24/20

10 RING DIPS

15 HC2O@135/95

15 BOXJUMPS @24/20

10 RING DIPS

10 HC2O@155/115

10 BOX JUMPS@24/20

10 RING DIPS

Every Minute On The Minute For 12 Minutes

50ft Shuttle Run

Then

With 25 Minutes Cap

Run 1.5 Miles On Every Even Minute before Continuing The Run  you Must Complete 5 Burpees on Odd Minutes you Must Complete 5 Air Squats

5 RFT of:

250 M Row

10 Front Rack Lunges 95/65

15 Back Squats 95/65

30 Double Unders 

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

Pull Ups

Power Cleans 155/105

Med/Ball Sit Ups 20/14

*100 Meter Med/Ball Run

20 Minutes AMRAP

12 Toes Through Rings

9 Throsters 115/75

6 Bar Facing Burpee’s

3 Handstend Push Ups