7-Minute AMRAP of:
-25 Burpees
-25 Mule Kicks

then
7-Minute AMRAP of:
-3 Rope Climbs
-50 feet of Frog Hops

Warm Up

Push Jerk 5×5

WOD

Every minute on the minute for 20 minutescomplete 7 pushups and 7 Box Jumps. The time you have left in that minute after completion of pushups and Box Jumps is your rest time.

-12 hang power cleans
-9 wall ball shots
-6 push jerk
-1 suicide in the lanes
-1 agility course

Warm up

Work on Handstands and Handstand push ups (Use wall walks or kick ups, modify with box for inversion if necessary)

WOD

3 Rounds for time

Row 500m

50 Jump Squat

25 Ring Dip

(complete exercises in any order)

dead lift's    double unders        pullups
    14                    10                    4
    12                    10                    8
    10                    10                   12
    8                      10                   16
    6                      10                   20
    4                      10                   24
    2                      10                   28   
all the way down by 2 on deadlifts and up by 4 on pull-ups

Warm Up

3×7 Double Kettlebell Front Squats (Hold in racked position. Have partner assist with bells if you cannot Clean them.)

WOD- 5 Rounds

10 Power Snatch (65/95lb)

30 Air Squat

1 Suicide 5 cone

Warm Up

5×5 Overhead Squats

WOD

21-15-9

Kettle Swing

Double Wall Ball

Cool down

Ab Bridge for 6 sets of 30 sec

400 m run
50 box jumps
40 k2e's
30 ring pushups
400 m run
30 ring pushups
40 k2e
50 box jumps
400 m run

WOD

30-20-10 Per Arm

1 Arm Push Press (R/L)

1 Arm Split Jerk (R/L)

1 Arm Overhead Squat (R/L)

(25/35lbs you can use a dumbbell or kettlebell)

Warmdown

50 Kettlebell Rocking Chairs

20 dumbell press
10 plate wipers
20 slamballs