7 rounds for time 7 Bent over Rows  135/95 walking Kettlebell swings 40′ 7 Pullups walking Kettlebell swings 40′

Back Squat  3×5  3×3 100 DB thrusters  35/20 complete 4 burpees at the top of every minute work with a continously running clock

Murph 1 mile run 100 pullups 200 push ups 300 air squats 1 mile run partition the pullups push ups and air squats start and finish with the mile

7 rounds for time 15′ rope climb 10 wall ball shots 20/14 15 kettle bell swing 1.5/1 pood 20 double unders   or 60 singles

DT 12 deadlifts 9 hang power cleans 6 push jerks 155/115

active recovery deck press 3×5   3×3 12 min amrap 20′ moving plank 5 ring pushups 15 frog situps