18 Minute AMRAP: 15 Kettlebell Swings 53lb/35lb 15 Box Jumps 24in/20in 15 Burpess Wallball, 10ft target  20lb/14lb

4 Rounds for Time: 400m. Run 10 Hang power clean @135/95

40-30-20-10 Medball clean @20/14 Step ups to 24″/20″ Push-ups

For Time: 20-15-10 Frontsquat @135/95 6-8-10 Bar Muscle-up *Modified by x2 reps of chest to bar pull-ups/ chin over pull-ups

“Severin” 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you’ve got a twenty pound vest or body armor, wear it.   U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Read More …

5 Minute AMRAP: 2 Deadlifts @ 85% of your max 15 Wallballs 20lb/14lbs Rest 5 minutes….. For Time: 800 M Medball run 20lb/14lbs    

EOMOM (until failure) 10 Chest to Bar Pull ups 2 Front squats 135/95 *Bar comes from the ground **Front squats increase by 2 every round ***Rx+ is 185/135

20 Minute AMRAP: 100 Kettlebell swings @53/35 *Every time athlete breaks motion they must run 400m.  Once the athlete finishes all kettle bell swings, additional reps are obtained by completing rounds/reps of “Annie”: 50-40-30-20-10 Double unders Sit-ups

2 Rounds for Time: 50 Air squats 25 Russian twists @45/35 (2 count) 15 Clean and Jerks @135/95

16 Minute AMRAP: 8 Power Snatch 75lbs/55lbs 4 Over the box Burpees 24in/20in 2 Muscle Ups or 4 Chest to Bar Pull Ups or 6 Pull ups