7 Rounds For time: Use a pair of 1 Pood Kettle bells or 35lbs dumbells 7 Reps, Overhead, anyway, Press, Push press or Push Jerk 7 Reps, Hang Squat Cleans 7 Reps, Lunge steps, bells in rack position 7 Reps, Swings 7 Reps, Burpee Dead lifts Post time to comments:

Front squat 10, 9, 8, 7,…1 (adding weight each set) GWOD: 21, 15, 9 Air squat to box jump (24″) DU’s Burpee to broad jump Post to comments:

3,2,1 x 4 Round 1 complete each exercise for 3 minutes, round 2 for 2 minutes and round 3 for 1 minute. Rest 1 minute between rounds. Exercises; Thrusters (45 lbs) Ring pull ups ball slams (20 lbs) DU’s Post total reps to comments:

With a running clock do AMRAP in 20 mins. 7 Box Jumps 24″ 7 Jumping Pull Ups 7 Push Press 55 lbs 1/4  Gasser Rest 1 minute 1 min Sit ups 1 min Plank 1 min Hollow Rock 1 min Plank 1 min Sit ups

5 Rounds 3 minutes to complete: 8 Burpees 15 KB Swings 35 lbs Wall Balls, ball slams, push ups, thrusters 65 lbs, DU’s for REPS – Rest 1 min. between rounds. Post total reps to comments.