1.) Every 1:30 for 5 rounds
3 Snatch @ 80%
2.) 30 Rounds
3 Muscle Up
6 Alt. Pistols
9 GHD Situps
*3.) Every 1:30 for 5 rounds
3 Deadlift @ 80%
*4.) 10x3 SUPER SLOW descent deficit HSPU
*5.) 10x3 SUPER SLOW descent Pullups

1.) Every 1:30 for 5 rounds
3 Front Squat @ 80%
2.) 15 Min AMRAP
100m Run
10 Deadlift 225/135lb
100m Run
10 Bar Facing Burpees
*3.) Every 1:30 for 5 rounds
3 Power Cleans from Hang Blocks @ 80%
*4.) 4 Rounds for time
20m Sled Push 2x45/1x45 plate
20 Sledgehammer Hits

1.) Every 1:30 for 5 rounds
3 Overhead Squat @ 80%
2.) 3 Rounds
15 Chest to Bar Pullups
15 Hang Power Snatch 115/85lb
*3.) Every 1:30 for 5 rounds
3 Bench @ 80%
*4.) 5 Rounds
10 Hip Extensions
10m Broad Jump

1.) Every 1:30 for 5 rounds
3 Back Squat @ 80%
2.) 5 Rounds
20ft HS Walk
10 Thrusters 115/85lb
1 Rope Climb
*3.) Every 1:30 for 5 rounds
3 Strict Press @ 80%
*4.) Every 1:30 for 5 rounds, with :30 sec rest
Run 200m, then ME tire flips
(Set clock for 5 rounds of 1:30/:30)

1.) EMOM 6
1 Clean & Jerk @ 90%
2.) 3 Rounds
40 Air Squats
20 Shoulder to Overhead 75/55lb
10 Ninja Roll Up Alt. Pistols
*3.) 3 Rounds
10 Back Extension
20 Second Freestanding HS Hold
*4.) 90 Sec on, 30 Sec off, until complete:
50 Cal Assault Bike
100 Cal Row
200 Double Unders

1.) EMOM 6
1 Back Squat @ 90%
2.) 10 Box Jump 36/30"
20 Kettlebell Swing 70/53lb
30 Wallball 25/16lb
40 GHD Situps
30 Wallball
20 Kettlebell Swing
10 Box Jumps
*3.) EMOM 6
1 Strict Press @ 90%
*4.) Death by Double DB Hang Squat Clean Thrusters 40/20lb

1.) Every 2 min for 5 rounds
5 Snatch @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 10 Rounds
60m Shuttle Sprint (10m incriments)
5 Chest to Bar Pullups
*3.) Every 2 min for 5 rounds
5 Deadlift @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) 5 Rounds 
10m Sled Push 2x45/145lb plate
10 Slam Balls 50/40lbs

1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30"
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions

1.) Every 2 min for 5 rounds
5 Front Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 30-20-10
Thrusters 115/85lb
Cal Row
GHD Situps
*3.) 5 Rounds
5 Slow Descent Strict HSPU
5 Slow Descent Strict Pullups
*4.) 3 Rounds
10 DB Bent Over Rows
20 Alt. Walking Lunges With DB at sides
-Increase weight each round

1.) 20 min to find 1RM Snatch
2.) Accumulate 75/55 Assault Bike Cals
-Every 2 minutes get off the bike and do 10ft HS Walk and 3 Power Snatches @ 50% 1RM Snatch
-On 3,2,1...GO start with the HS Walk and Snatches, not on the bike
*3.) Banded/Plate Hip Stretch
*4.) 5x5 Back Rack Split Jerks @ 50% 1RM OHS
-Focus on catching LOW LOW LOW

1.) 20 min to find 1RM Overhead Squat
2.) 21-15-9
Deadlift 115/85lb
Push Press 115/85lb
*3.) 3 Position Banded Shoulder Mobility
*4.) 10x1 Super Slow Clean Pulls to High Hang - then Clean from HH and Jerk
-Start at 50%, and add ~5-10lbs each rep

1.) 20 min to find 1RM Clean & Jerk
2.) Choose your adventure:
Accumulate 40 Bodyweight/70%BW Back Squats (from the floor) - Every time you drop, do 10 Chest to Bar Pullups
OR 
Accumulate 40 Chest to Bar Pullups - Every time you come off the bar, do 10 Bodyweight/70% BW Back Squats (from the floor)
*3.) Partner Quad Smash
*4.) 3 Rounds
15 Sec Pigeon Stretch Each Side
10 Groiners