3 rounds for time of:

50 double-unders

2 minutes holding a handstand

35 AbMat sit-ups

Power clean 5-3-3-1-1-1 reps

15 minutes of:

19 wall-ball shots

19-cal. row

5 rounds for time of:

Row 500 meters

7 thrusters

♀ 95 lb. ♂ 135 lb.

5 Rounds

30 Double Unders

20 Pull Ups

10 Push Jerk\

Rest 2 minutes

AMRAP 10 minutes

4 KB Swings

6 Ring Dips

8 Box Jumps

For time:

1 mile run

100 KB swings

1mile run

For time: 3 rounds (15 minute cap)

10 pull-ups

15 box jumps

30ft oh lunge