3 Rounds 

50 foot Bear Crawl

50 Foot Broad Jump

10 Good Mornings

20 Russian KB Swings

10 Jumping Pullups

5 Burpees

5 Muscle Up Progressions

100 Yard overhead Plate Carry

3 Rounds for Time

21 Knee To Elbow

30 Dumbell Push Press (53/35)

200’ Lunges

Ruck 2 hours

Murph

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

All with a Weight Vest (20/14 lb)

1K, row

50 strict p-ups

1K row

100 push-ups

1K row

150 squats

15 minutes of:

21 GHD sit-ups

14 single-arm dumbbell push jerks

Elizabeth

Squat Cleans

Ring Dips

250 meter Run

5 Rounds of:

10 Lunges

10 Air Squats

10 Sit-Ups

8 Burpees

Cash-Out:

250 meter Run