WODS

4 Rounds:
25 x KB Swing (32/24kg)
400m Run
*14 MIN CAP*
*Penalty for dropping KB: Scream "I HAVE BROUGHT DISHONOR UPON MY FAMILY" then keep going

3 Rounds:
30 x Deadlift (115/85)
30 x Box Jump (24/20)
30 x Pull Up
*12 MIN CAP*

21-18-15-12-9-6-3
Hang Clean
Front Squat
Push Up   [Strict HSPU]
*17 MIN CAP*
Rx: (95/65)   [135/95]

12 MIN AMRAP:
50 x Double Under
16 x Toes 2 Bar

*Rest 1 minute*

1 Mile Run

*Post score & mile time*

75 x Wall Ball (20/14)

Then

5 Rounds:
15 x Snatch (75/55)
10 x Burpee Box Jump Over (24/20)

Then

75 x Wall Ball (20/14)
*14 MIN CAP*

10-9-8-7-6-5-4-3-2-1
Power Clean (115/85)
Box Step Over (24/16kg)
*9 MIN CAP*

Frantasy Land
21-15-9
Thruster (95/65)
Pull Up
15-12-9
Thruster (115/75)
C2B Pull Up
12-9-6
Thruster (135/95)
Bar Muscle Up
*25 MIN CAP*

10 MIN AMRAP:
3 x Bar Muscle Up
6 x Bar Facing Burpee
9 x Sumo Deadlift High Pull (95/65)

3 Rounds:
1,000m Run
15 x Back Squat
15 x Burpee Box Jump Over (24/20)
15 x Front Squat
15 x Pull Up
15 x Overhead Squat
15 x HSPU
15 x Pistols *Alternating
15 x Clean
15 x C2B Pull Up
15 x Shoulder 2 Overhead
*30 MIN CAP*
Rx: (95/65)

18-15-12-9-6-3
Toes 2 Bar
Wall Ball (20/14)
KB Clean & Jerk (24/16kg) *Alternating, from ground
*12 MIN CAP*