Shoulder Press
3-3-3-3-3
Bent Over Row
5-5-5-5-5

Annie
50-40-30-20-10
Double-unders
Sit-ups
Optional

For Reps:
2 min. Row (Cals)
2 min. Pull-up
Rest 1 min.

2 min. Row (Cals)
2 min. Chest-to-bar Pull-ups
Rest 1 min.

2 min. Row (Cals)
2 min. Strict Pull-ups

3 Rounds for Time:
20 Burpee Box Jump Overs
25 Kb Walking lunges (32/24 kg.)

5 Rounds:
4 Deadlift (315/205 lbs.)
12 DB Shoulder to Overhead (50/35 lbs.)
12 DB Front Squat

AMRAP 24 minutes:
2 Squat Clean and Jerk (225/155 lbs.)
100-m Run
Add 2 Clean and Jerks each round
Add 100-m Run each round

For Time:
30 Box Jumps (30/24 inch.)
20 Single Arm DB OH Squat (RA) (55/35 lbs.)
40 Burpee
20 Single Arm DB OH Squat (LA)
30 Box Jumps

3 Rounds for Time:
6 Knees-to-elbows
4 Bar Muscle-ups
200-m Bear Hug Hold MB Carry (20/14 lbs.)

Weighted Step-ups (4-4-4-4)

Then

AMRAP 7 minutes w/ Partners:
20 Leg Throws each
200-m Run together
20 low Box Jumps

For Time:
70 Double Unders
2 min. Handstand hold
60 Double Unders
2 min. Ring hold
50 Double Unders
2 min. Chin over bar hold
40 Double Unders

5 Rounds:
9 Squat Snatch (115/75lbs.)
15 Ball-slams (15/10lbs.)
21 Jumping Pull-up