10-minute AMRAP

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks

10 front squats

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 weighted box step-ups

5 rounds for time:

Run 400 meters

8 squat snatches

Jerk 3-3-3-3-3-3-3 reps

5 rounds for time:

10 strict toes-to-bar

Run 400 meters

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

Complete as many rounds as possible in 15 minutes of:
10  Pullups

10 knee to elbows
50-ft. lunge

5 rounds for time of:
25 kettlebell swings

15 GHD sit-ups
15 back extensions

Chad

Back squat 10-10-10-10-10 reps