For time: 50 Wall balls 50 Deadlifts 50 Push ups

15 min AMRAP: 10 Ball ground to Overhead 15 Sit ups Run to corner of 37th & P

5 Sets: 5 Hang Squat Cleans

5 Rounds. 2 min on, 30 sec off Row for calories Double under attempts Plank or Handstand hold work

15 min. AMRAP: 10 KB swings 10 Toe touch sit ups 10 High knees with jump rope (5 ea)

18 minute AMRAP: 18 Walking lunges 18 Double unders 18 DB push press

17 minute AMRAP: 25 Shoulder press 25 Calorie Row

Pull up work: Negatives 3 Rounds for time: 400m Run 20 Overhead squats

5 sets: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 3 minute clock

5 Rounds: 10 Deadlifts 10 Burpees