15 minutes to work on split jerk form

Then complete 5 rounds of the following:
- 1 minute max rep kettlebell swings (24/16kg)
- 1 minute max rep sit ups

Back Squat 3×5

Then complete 4 rounds for time of the following:
- 2 Front Squats @ 75-85% of 1RM
- 20 lateral jumps (10/side)
- 10 ball slams

“Diane”

21-15-9 of:

Deadlift 225lbs
Handstand Pushups

Complete 4 rounds:

Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible. 

WOD:

Work on muscle up form with or without bands for 15 minutes

Then complete as many sprints of the gym as possible in 20 minutes

After every 4 sprints complete 5 burpees

WOD:

Complete as many rounds as possible in 20 minutes of:

10 lateral jumps
8 wall ball shots
6 kettlebell swings

WOD:

150 push ups for time

Then complete “Annie” 50-40-30-20-10 of:

Double unders
Sit ups

WOD:

4 attempts at longest air squat hold*

In between each attempt complete 20 box jumps

Then complete 21-15-9 of:

Wall ball shots (20-15)
Burpees

WOD:

Ring dips 10×5

Then

“Rowing Helen”

3 rounds of:

400m Row
21 kettlebell swings 1.5 pood
12 pull ups

Complete 8 rounds:

3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance

*Once you are done with your power cleans, perform 3 broad jumps for max distance. 
*Rest 2 minutes between rounds.