3 Rounds for time of: 
50 Double-unders 
10 Toes-to-bar 
5 Squat Snatch, 155/105

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

Sandbag Clean
Weighted rack Squat

Back Squat 
Double-unders

Kettle bell swings

Thrusters

Meter Row

Pull-Ups

Kettle Bell Swings

Burpees

Deadlift 
7-5-3-5-7 
then

Shoulder Press 
7-5-3-5-7