Back Squat: 5, 5, 4, 4, 3, 2, 1, 1 (20 min limit)

Then, 10 Minute AMRAP of:
7 Burpees
7 Toes-2-Bar
8 Kettle Bell Sit Ups
8 Kettle Bell SDHP (53/35#)
Score is total rounds

-Run 400

-Complete 4 Clean & Jerks (95/65#, or non RX use any equipment)

-Complete 8 Kettle Bell Swings

-Then complete as many Box Jumps as possible in remaining 6-mins.

(Here’s how it works:  You have 6-mins to complete each round.  During each round you must complete the list of exercises with ending on Box Jumps. Your box jump total from all 5 rounds is your total score)

Start with a 800m Run
Then 4-Rounds of:
10-Pull Ups
20-push ups
30-Air Squats
When all 4-rounds are completed finish with a 400m Sprint.

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-50 Yard Broad Jumps

-40 Feet of Bear Crawls

-60 Double Unders

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Turkish Get-Ups (10min limit, alternating R &L, score is total reps)

Then…10 Minutes of 40-Yard Farmer’s Plate Run (45/25#)
(Run 1, 40-yard sprint holding plate in front of chest on-the-minute, for-10-minutes)

Run 800m (Challenge 1 mile)
100-Double Unders
Run 400m
50-Double Unders
Run 400m
50-Double Unders
Run 800m (Challenge 1 mile)
100-Double Unders

Shoulder Press Build: 5, 4, 4, 3, 3, 2, 2, 1 (15min limit)
Then, 7-Minute AMRAP:

-7 Med Ball Get Ups
-7 DB Plank Rows (R/L=1) (25/15#)
-7 Kettle Bell Sumo Deadlift High Pulls
-7 Slam Bell Burpees

-4 Clapping Pushups
-6 Air Squats
-6 Hurdle Jumps
-3 Rollouts
-4 Jumping Lunges
-3 Pullups (Challenge=2 Muscle Ups)