buy in:
100 double unders

 then:

5 rounds:
10 Single Leg Dumb bell Deadlifts
Farmers carry  dumb bells length of gym
10 Power cleans with dumb bell
 Farmers carry back

Buy out:
100 double unders

3x

20 air squats
10 dumb bell lunge, push up, lunge, stepup
200m row

go up...then come back down

10-20-30-20-10

Kettlebell Swings
Ball Slams

100m-200m-300m-200m-100m runs

choose your  FRAN...

27-19-13... 65/45
thrusters
jumping pullups


21-15-9... 95/65
thrusters
pull ups

15-9-6... 115/85 
thrusters
c2b

3 RFT

10 farmers carry walkng lunge- each leg
10 c2b pull ups
10 sit ups

 

21 power cleans
200m run

15 power cleans
400m run

9 power cleans
800m run

5 RFT

15 wallballs
10 ring rows
  5 burpees

10-1 Deadlifts
1-10 Bar facing Burpees

4x or 20 min time cap...

10 SA Dumbell Snatch
10 Ring Dips
200 m run
10 OVH Lunge
10 push ups
20 double unders

18-14-10

dumb bell step up thrusters
pullups

4x

10 Front Squat
10 Push Press
10 Toes 2 Bar

Friday Fun...

20 min AMRAP

20 double unders
10 medball sit ups
  5 box jump overs

every round add:

10 double unders
  5 medball sit ups
  1 box jump overs

6x

5 power snatch
5 muscle ups

21-15-9

deadlifts
ring dips

3x

15 wallballs
10 dumb bell clean and jerk
5 pull ups
10 dumb bell snatch
15 burpees