4x

5 dips
10 burpee box jumps
15 sit ups

3x
10 SA OVH Lunge- 10 each leg
15 ball slams
300m row

7x

30 DU
1-5 strict pullups/5-10 ring rows

Buy in 500m row

24 SA KB Snatch
21 Box Jumps

18 SA KB Snatch
15 Box Jumps

12 SA KB Snatch
9 Box Jumps

6 SA KB Snatch
3 Box Jumps

For Time:

30 Hang squat cleans
30 Pull ups

EMOM for 12 min:

Min 1:  10 cal row
Min 2: 15 burpees
Min 3:  25 sit ups

3 RFT

25 wallballs
50 double unders

wallballs need to be unbroken :)

5x
10 ring push ups
200m row
10 K2E

20.1

10 rounds with a 15 min time cap
8 ground to overhead
10 bar facing burpees

5x

5 pull ups
10 push ups
15 sit ups
20 air squats

15min AMRAP

50FT bear crawl
10 dumbell front squat
10 box jumps

12 min AMRAP

5 rounds "bear complex"
10 cal bike

4x

5 deadlifts
15 burpees

5 RFT

30 wallballs
20 push ups
10 ring dips

9 min AMRAP

10 Dumb bell snatch
15 burpee box jump over

20 Dumb bell snatch
15 burpee box jump over

30 Dumb bell snatch
15 burpee box jump over...

3x

15 t2b
30 double unders