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For Time:

400M Burden Carry

Then, 3 Rounds of:
15 Thrusters
15 Burpees

400M Burden Carry

Then, 6 Min AMRAP:
6 Back Rack Walking Lunge
6 Front to Back Push Press
6 Front Rack Walking Lunge
6 Bent Over Row

400M Burden Carry

Then:
10 Burpees
30 Snatch
10 Burpees
30 Clean and Press
10 Burpees

400M Burden Carry

Then:
30 Bear Complex*

*Every Time You Rest, you must buy back into the workout with 5 Brute Force Burpees

A.

6x800m Interval (rest 2 minutes between intervals)

Then, 3 Rounds for Time:

10 Banded Glute Bridges
10 45lb Jumping Lunges

B.

3-3-3-3-3 Weighted Dips.

A.

3-3-3 Front Squat.  Working sets @ 75-85% 1RM.

B.

16 Minute AMRAP:

10 Sandbag Deadlift
10 Sandbag Snatch
20 Lunges (10 each leg)
6 Over the Bag Burpees

RX: 70/50 lb Sandbag

A.

“Helen”

3 Rounds for Time:

400m Run
21 KB Swings (1.5/1 pood)
12 Pull-ups

B.

3-3-3-3-3 Weighted Pull-ups

A.

“Grace”

For Time:

30 Clean and Jerks

B.

3-3-3-3 Cleans

A.

21-15-9 Reps for Time:

KB Swings (2/1.5 Pood)
Pull-ups
Dips
Single Arm KB Snatch (1.5/1 Pood)

B.

3-3-3-3-3 Weighted Pull-ups

A.

4-4-4 Clean

B.

12 Minute AMRAP:

2 Bear Complex
8 Sandbag Over the Shoulder
12 Toes to Bar

RX: 70/50lb Sandbag

A.

18 Minute AMRAP:

6 Muscle-ups
10 BF Burpees
12 Bent Over Rows
14 Box Jumps

RX: 70/50lb Sandbag

B.

3-3-3-3-3 Weighted Dips