9min AMRAP

15 KB Swings
10 Ring push ups
15 Goblet Squats

Friday Fun

3 rounds
20 SA Dumb bell Snatch
20 OVH Lunge
200m run

21 thrusters 95/65
21 slam balls

11 thrusters 105/75
21 slam balls

5 thrusters 115/85
21 slam balls

7min amrap

21 double unders
14 pistols
7 ring rows

3x

15 front squats
15 t2b
200m run/25 cal bike/250m row (switching each round)

21-15-9

Deadlifts
Ring Dips

4 rounds

5 high hang snatch
100m run
 8 ring rows

 5 x
10 Shoulder Press
30 Double Unders

then
5 MU
50 Air squat

21-15-9-15-21

Wall balls
T2B

20min time cap

50 cal row
50 box jumps
50 burpees
50 kb swings
50 thrusters

12 sqaut cleans
100m run
add weight:
10 squat cleans
100m run
 8 squat cleans
100m run
add weight:
6 squat cleans
100m run
add weight:
4 squat cleans
100m run
add weight:
2 squat cleans
100m run