Every Minute On The Minute Rotate Through The Following Till You’ve Completed 5 Rounds Of:
Double Unders 

Med/ Ball Sit- Ups (20/10)

Russian Twist (35/25)

Toes To Bar

Plank Knee To Elbow

Push Jerk

2-2-2-2-2
“DT”

5 Rounds For Time Of:
12 Deadlifts (155/115)
9 Hang Cleans (155/115)
6 Push Jerk (155/115)

4Rounds of:
30 Double Unders 
30 Front Rack Lunges 135/95
15 Back Squats 135/95
Rest 1 Minute BTW Each Round 

800m run w/ plate overhead 45/25

*Anytime you set the plate on your head or below your head you must complete a 10 lunge penalty before continuing your run!
Rest 2 minutes
50 ball slams 20/10

50 HR push ups
Rest 1 min
800m row
Rest 1 min
3 rounds of :

36 double unders

12 thrusters Rx 115/75 Rx+ 135/95

24 toes to bar
Rest 2 min
400m farmer carry 53/35

Bench Press2-2-2-2-2

15 Minutes AMRAP OF:

4 Floor Press @ 50% Of Your 2 RM On Bench Press

8 Ring Dips

12 Strict Chin Ups

 (30 MINUTE CAP)29 Lateral Burpees Over The Bar

24 Deadlifts 185/115

24 OH Lunges 45/25

24 KB Swings 53/35

24 Russian Twists 53/35 L+R=1

24 V-Ups

 24 Dumbbell Rows 35/25 L+R=1

24 Goblet Squats 53/35

24 Hang Cleans 135/95 

29 Calorie Row

15 Minutes To Establish A 1 RM On

Overhead Squat

Then

15 Minutes AMRAP of 

200 Meter Run

6 Complex of 1HC+1PP+1OHS

12 Pull Ups

*21*18*15*12*9*6
*Double Unders
Wall Balls (20/14)
Box Jumps (24
Decline Push Ups

Jack

20 Minutes AMRAP Of

10 Push Press 115/75

10 KB Swings 53/35

10 Box Jumps 24″/20″

Back Squats

3-3-3-3-3

10*8*6*4*2*

15 Minutes Cap

Med/Ball Sit – Ups 20/10 x2

Front Squats 135/95

Back Rack Lunges 135/95

* 200 Meter Run