2 Rounds for time of: 
20 Thrusters, 75/55 
2 Rope Climbs, 15 ft

Amrap 20 minutes of: 
400m row
20 Abmat Sit-ups
20 Air Squats

400m run
Abmat Sit-ups

Row
Air Squats

Thrusters
Rope Climbs, 15 ft

Power cleans

Prowler push

Squat Snatch

Double Unders

Toes to bar

Run 2 miles

Deadlift 
7-5-3-5-7 
then

Shoulder Press 
7-5-3-5-7

Open Workout 11.5 
5 rounds 
5 Power Cleans, 145/100 
10 Toes-to-bar 
15 Wall Ball Shots, 20/14

For time: 
50 Calories, Assault Bike 
5 minutes rest 
40 Calories, Assault Bike 
4 minutes rest 
30 Calories, Assault Bike 
3 minutes rest 
20 Calories, Assault Bike 
2 minutes rest 
10 Calories, Assault Bike

Cindy” – 15 min

~ Rest 4 minutes, then:

Tabata

Burpees