Every Minute On The Minute For 10 Minutes Complete 

5 Behind The Neck Press 75/45

Then

15 Minutes AMRAP

Row For 20 Caliries

3 Man Makers 

9 Toes To Bar

For Time

800 Meter Run

30 Hang Cleans 125/85

20 KB Swings 53/35

15 Box Jump Overs 24″/20″

600 Meter Run

25 Hang Cleans 125/85

15 KB Swings 53/35

10 Box Jump Overs 24″/20″

400 Meter Run

20 Hang Cleans 125/85

10 KB Swings 53/35

5 Box Jump Overs 24″/20″

15 Min. To Establish A 1 RM On

Deadlift

Then

12 Min. AMRAP

30 Double Unders

15 Deadlifts @ 50% Of Your 1 RM

10 Burpee Pull-Ups

4 Rounds For Time Of:

200 Meter Run

4 Wall Climbs

8 Power Snatch 115/75

12 Overhead Squats 115/75

15 Min. To Establish A 1 RM On.       Bench Press

Then

Buy In: 100 Double Unders 

3 Rounds For Time Of: 

20 Decline push ups 

15 Ring Rows

10 Hang Clesns 135/95

Buy out 500 M Row

20 Min. AMRAP Of:

100 Meter Run With Med/Ball

10 V ups With Med/Ball

20 Russian Twist 

4 Rounds For Time Of:

20 Hang Snatch Pull

5 Rounds Of

5 pull Ups

10 Push Ups

15 Air Squats

20 Over Head Weighted Lunges

On rounds 1 and 2 20 Hang snatch pull

on Rounds 2 and 4 20 Over Head Weighted Lunges

3 Rounds For Time Of:

400 Meter Run

10 Clean & Jerks 155/105

50 Double Unders 

20 Knees To Elbows 

For Time

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

Calorie Row

Front Squat @ 60% of Your 1RM

Burpee Box Jumps 24″/20″

15 Minutes To Establish A 1 RM Of:

Back Squat

Then

4 Rounds For Time Of:

50ft Shuttle Run

5 Bear Complex