Amrap 30 minutes of: 
100/70 Calories, Assault Bike 
1 Mile Run

Power Clean 
2-2-2-2-2-2-2

then 
Every 2 minutes for 20 minutes

225/155 -50 Ft Prowler Push until failure.

Then finish it.  Rest as needed. 

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