For Time:
800-m Run

2 rounds:
25 Hip Extensions
25 Knees-to-Elbows

800-m Run

Paused Front Squat
2-2-2-2

Then

EMOM 5 minutes:
8 Plate Squats 25/15
Max Double-unders in the remainder of the minute

AMRAP 24 minutes:
500-m Row
21 Box Jumps (24/20 in.)
15 Hang Power Cleans (135/95 lb.)

For Time:
400-m Run
40 MB Cleans (20/14 lb.)
40 Push-ups
40 KB Swings (32/24 kg)
300-m Run
30 MB Cleans
30 Push-ups
30 KB Swings
200-m Run
20 MB Cleans
20 Push-ups
20 KB Swings
100-m Run
10 MB Cleans
10 Push-ups
10 KB Swings

10 rounds:
4 Over-unders (24/20 in.)
6 Alt. 1-Arm DB Snatches (50/35 lb.)
8 MB Sit-ups to Toss (against wall) (20/14 lb.)

In teams of 2 perform:

4 rounds:
20 Tire Flips
20/10 cal. Assault Bike/Row
200-m DB Carry (40/20 lb.)
Every 5 min.

4 rounds:
25 Chest-to-Bar Pull-ups
5 Cleans (205/155 lb.)

15:00 Time Cap

For Time:
21-15-9
Alternating Pistols
Ring Dips

9-15-21
1-Arm DB Step-ups (50/35 lb.)
1-Arm DB Thrusters (50/35 lb.)
*Switch sides as needed.
*Box: 24/20 in.

3-Position Power Snatch
2-2-2-2-2

Power Snatch
5-5-5-5-5

Every 3 minutes for 9 minutes complete 5 power Snatches TnG AHAP.

In partners, perform:
50 Sit-up MB Tosses (50 each)
50 Leg Throws (25 each)
100-m Wheelbarrow Walk (50 m each. Break up as needed).
50 Leg Throws
50 Sit-up MB Tosses

For Reps:
TABATA:
Row (Cals.)
Wall Balls (20/14 lb.)
Burpee Plate Jumps (45/25-lb. plate)