2 rounds of: 3min at each station: (complete task with remaining time rest)

500m row
25 burpees
500m ski
50 Lunges
30/25 Calories on Bike
100 instep touches

7x

10 wallballs
100m sprint

100m run
15 deadlifts
200m run
50 double unders
400m run
50 double unders
200m run
15 deadlifts
100m run

500m row
40 air squats
30 sit ups
20 push ups
10 pullups

guys shoot for a sub 5min
gals shoot fora sub 6 min

3x

25 heavy med ball cleans over the shoulder
80 double unders

21-15-9

deadlifts
T2B
bar facing burpees

5 pull ups
20 lunges
30 double unders

5 rounds with a 7 min time cap

3x

20 AS
10 HR Push ups
200m run

7 min AMRAP

 5  burpees
10 wallballs
15 sit ups

800m run
9 hang power cleans (185/125)
21 burpees

400m run
15 hang power cleans (135/95)
21 burpees

200m run
21 hang power cleans (115/85)
21 burpees

3x

20 farmers carry lunges
10 seated dumb bell press