8 Min EMOM:
2 x Power Snatch + Overhead Squat
(70-75% 1RM of Squat Snatch)

Complete for Time:
Run 400 meters
21 Db Thrusters (40/30)
Run 400 meters
18 Db Thrusters
Run 400 meters
15 Db Thrusters
Run 400 meters

8 Min EMOM:
1 Plank Walk, 40 ft.
8 Ring Dips
16 Butterfly Sit-ups

10 Round Tabata Squat:
Remain in the bottom of the squat (in an isometric hold) for every rest interval of the tabata

3 Attempts at a Max Handstand Hold:
Rest as needed between holds

Complete for Time:
50 Double Unders
9 Bar Muscle-ups
21 Push Jerks (115/80)
50 Double Unders
7 Bar Muscle-ups
15 Push Jerks
50 Double Unders
5 Bar Muscle-ups
9 Push Jerks

20-30-40-50
Kb Swings
Kb Goblet Squats
Kb Snatch, alt arms
*Run 400m before each round.
(Rx weight = 45/35)

1 1/4 Back Squat
3-3-3-3-3
(60-70% 1RM)

Complete 5 Rounds for Time:
Farmer Carry, 100 meters (40/30)
40 Double Unders
6 Handstand Push-ups

Complete for Time:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
1-2-3-4-5-6-7-8-9-10
Squat Clean (135/95)

Complete 10 Rounds for Quality:
3 Deadlift (1.5 Bodyweight)
3 Bench Press (Bodyweight)
3 Power Clean (3/4 Bodyweight)

Overhead Squat
3-3-3-3-3
(75% 1RM)

10 Min AMRAP:
6 Toes To Bar
6 Wall Ball Shots (20/14)
6 Kb Swings (70/50)

Partner Row:
6 Minutes for Max Distance
*One partner must be in a handstand (or plank) hold while the other rows.

Complete 5 Rounds for Time:
25 Lateral Box Jump Burpees (24/20)
25 Sit-ups

Complete for Time:
50 reps: choose from the movement list*
Run 2 miles
100 reps: choose from the movement list
Row 2k
150 reps: choose from the movement list

*Movement List:
Squats
Lunges
Push-ups
Pull-ups
Ring Dips
Sit-ups
Kb Swings (45/30)