Part 1 [0:00 - 20:00]

3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
10 Power Cleans (85/60)

[20:00 - 32:00]

Build to a Heavy Power Clean

For Time:
30 Hang Power Snatches (35/25)
30 Handstand Push-ups
30 Overhead Squats (35/25)
30 Bar-Facing Burpees
30 Hang Squat Snatches (35/25)

6 Rounds For Time:
1,000 Meter Bike
30 Second L-Sit
15 Meters Double Kettlebell Front Rack Walking Lunge (24/16)

AMRAP 8:
15 Deadlifts (60/40)
12 Box Jump Overs
9 Push Jerks (60/40)

Rest 4 Minutes

AMRAP 8:
15 Deadlifts (50/35)
12 Box Jump Overs
9 Push Jerks (50/35)

4 Rounds For Time:
40 Push Up
80 Double Unders
12 Dumbbell Hang Squat Cleans (22,5/15)

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

For Time
3 Rounds:
12 Thrusters (40/30)
12 Pull-ups

800 Meter Run

3 Rounds:
9 Thrusters (50/35)
9 Chest to Bar Pull-Ups

800 Meter Run

3 Rounds:
6 Thrusters (60/40)
6 Bar Muscle-Ups

For Time
3 Rounds:
21 Kipping Handstand Push-Ups
12 Power Snatches (40/30)

Directly Into...

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (40/30)

PARTNER WORKOUT
In 20 Minutes accumulate Max Calories:
Minute 1: Partner 1
Minute 2: Partner 2

Tabata "Midline" (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

[Rest 1:00]

Tabata "PumpTown" (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
DB Curls
DB Tricep Extensions
DB Bent-Over Rows
DB Strict Press

5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (70/45)
1-2-3-4-5 Rope Climbs

Rest 1 Minute After Each Round

Partner WOD
P1: 200 Meters Run
P2: Max Wall Balls
[Switch until 300 reps have been accumulated]

For Time
10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil's Press (22,5/15)
Double Dumbbell Box Step Overs

[Teams of 2]
Buy-In: 2001 Meter Row

3 Rounds:
9 Rope Climbs
11 Bear Complexes (60/40)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press

Cash-Out: 2977 Meter Row

[0:00-9:00]
AMRAP 9:
15 Toes to Bar
10 Deadlifts (50/35)
5 Power Snatches (50/35)

[9:00-15:00]:
Heavy Single Power Snatch

HEAVY DAY FRONT SQUAT
5-5-5-3-3-3-1-1-1

For Time:
400m Run
40 Wall Balls 
400m Run

On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Dumbbell Hang Power Cleans (22,5/15)
9 Burpee Box Jumps

For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (40/25)

Directly Into..

1 Round of:
30 Overhead Squats (40/25)
100 Double Unders

5 Rounds For Reps:
1 Minute: Rope Climbs
1 Minute: Dumbbell Snatches (22,5/15)
1 Minute: Calorie Row
1 Minute Rest

AMRAP 10:
200 Meters Run
9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:
200 Meters Run
9 Deadlifts (100/85)

3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-ups
30 Single Dumbbell Box Step-overs (22,5/15)

For Time:
40 Wallball
15 Unbroken Clean and Jerks
40 Wallball
12 Unbroken Clean and Jerks
40 Wallball
9 Unbroken Clean and Jerks
40 Wallball

Every Additional Break:
20 Wallball

Barbell: (50/35)

AMRAP 20:
2 Ring Muscle-Ups
4 Power Snatches (60/40)
8 Box Jump Overs

[On the 0-5-10-15]:
400 Meter Run

For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (43/29)
Toes to Bar
Lateral Barbell Burpees

5 Rounds For Time:
400 Meter Run
15 Power Snatches (35/25)
15-12-9-6-3 Handstand Push-ups

HEAVY DAY

HANG SQUAT CLEAN

on a 20:00 clock find 3RM

Tabata Toes-to-Bar
8 Intervals of:
20 seconds of TTB reps
10 seconds of rest

AMRAP 15:
10 Bar Muscle-ups/Burpee Pull-Ups
20 Single Dumbbell Hang Snatch (22,5/15)
30 Wall Balls (9/6)

7 Rounds:
3 Push Press (50/35)
3 Front Squats (50/35)
3 Box Jumps

150 Double Unders

5 Rounds:
3 Push Press (50/35)
3 Front Squats (50/35)
3 Box Jumps

150 Double Unders

3 Rounds:
3 Push Press (50/35)
3 Front Squats (50/35)
3 Box Jumps

On a 20:00 clock:
For Time:
60/45 Calorie Row
45 Chest to Bar Pull-ups
30 Deadlifts (100/70)
15 Bar-Facing Burpees

In Time Remaining Until 20:00:
Establish a Heavy Single Deadlift

For Time:
21-18-15-12-9-6-3*
Power Snatch (35/25)
*Before each set: 20 Squat Jump

SHOULDER PRESS
5-5-5-5-5

For Time:

15 Wall Walks*

*every minute, 4 Box Jump Overs

AMRAP 4:
21 Burpees
21 Toes to Bar
21 Front Squats (40/30)

[Rest 4 Minutes]

AMRAP 4:
15 Burpees
15 Toes to Bar
15 Front Squats (50/35)

[Rest 4 Minutes]

AMRAP 4:
9 Burpees
9 Toes to Bar
9 Front Squats (60/40)

For Time:
30 Handstand Push-Ups
150 Double Unders
30 Handstand Push-Ups

*On the Minute [Starting at 0:00]:
7 Deadlifts (85/60)

For Time:
1 Mile Run

Directly Into...

9-7-5:
Ring Muscle-ups
Squat Snatches (60/40)

"HELEN"

3 Rounds For Time:
400m Run
21 Kettlebell Swings (24/16)
12 Pull-Ups

HEAVY DAY
PUSH PRESS
5-3-2-1-1-2-3-5

In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible

On a 20:00 Clock:
Buy-In: 1000 Meter Run

Then...
Max Rounds With Remaining Time:
15 Power Cleans (40/25)
12 Box Jump Overs
9 Thrusters (40/25)

AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (100/70)
50 Double Unders

1 Squat Clean every :90 (8 sets)

For Time:
21-15-9 reps for time of:
Squat Clean (60/40)
Ring Dips

AMRAP 20:
15 Toes to Bar
12 Box Jumps
9 Hang Power Snatches (40/25)
6 Strict Handstand Push-Ups

5 Rounds For Time:
200 Meter Double Dumbbell Farmers Carry (22,5/15)
30 AbMat Sit-ups
5 Sand Bag Cleans