5 rounds of:

3 minutes Freestyle on Heavy Bag

2   Muscle-ups

2   Rope ascent

10   Thrusters 75lbs

30 seconds Tuck Sit or L-Sit on Parallettes

10   Incline Sit-ups with 16lbs Medicine Ball

7 rounds of:

10   Burpees

12   Slam-Ball   20lbs/16lbs/12lbs

15   KB Swings   24kg/20kg/16kg

Row at end of rounds 2 – 4 – 6

250 meter row

10 minutes of:

5   Push-ups

10   Air Squats

15   Sit-ups

Rest 3-5 minutes

20 – 16 – 12 – 8 – 4 Reps of:

Floor Wipers   135lbs/95lbs

Knees to Elbows

Sledge Hammer Hits   L/R   16lbs/8lbs

Dumbbell Snatch   L/R   35lbs/25lbs

End each round with 50 Jump Rope

10 minutes of:

10 Thrusters

5   Pull-up / KTE combo

Rest 3-5 minutes

3 rounds of:

50   Push-ups

50   Sit-ups

50   Air Squats

Teams of Two AMRAP

5 minutes of:

5   Tire Flips

5   Burpees

Rest one minute

5 minutes of:

10   Team Deadlift 205lbs

10   Wall-Ball

Rest one minute

5 minutes of:

10 Pull-ups

10   Push-ups

Rest one minute

5 minutes of:

20   Box-Jumps

20   Air Squats

3 rounds of:

10   Standing Broad Jumps

15   KB swings

20   Push-ups

500   meter Row

Extra Credit:

Tabata

Sit-ups rounds 1,3,5 and 7

Med Ball Twists rounds 2,4,6 and 8

Dan and Erik rowing in the parking lot

5 rounds for time:

300 meter Row

10   Clapping Push-ups

10   Wall-Ball  20lbs/16lbs

20   Box Jumps