4 rounds:
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats 
-Rest 4:00- 
8 rounds:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats

Strength 

5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *

WOD 

Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
(KG conv: 53/34)

Clean 3x1 @85-90 

Clean Deadlift 3x3@100 

WOD 

Freedom (RX'd)

7:00 Amrap
60/48 Calorie Row
Max Dumbbell Snatch (70/50)
-@10:00-
7:00 Amrap
60/48 Calorie Row
Max Strict Handstand Push Ups 
-@20:00-
7:00 Amrap
60/48 Calorie Row
Max Burpee Box Get Overs (30/24)

Strength 

Power Snatch 3x1 @85-90

OHS 3x3@90 

WOD 

For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)

Skills 

For Time:
800m Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
400m Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats

Strength 

Snatch Push Press +Snatch Balance 

5 sets 10-15 minutes 

WOD 
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row

Strength 

Power Clean 3x1@80-95%

Front Squat 3x1@90% 

WOD 

Every 4:00 (4 sets)
25 Wall Balls (20/14)
50 Double Unders
4 Wall Walks
(KG conv: 9/6 wall ball)