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

Open Workout 11.5 
5 rounds 
5 Power Cleans, 145/100 
10 Toes-to-bar 
15 Wall Ball Shots, 20/14

21-15-9 Reps for time of:  
Assault Bike, Calories 
Rower, Calories