for time:
30 alt. single db devil’s press
then
2 rounds
20 db thrusters
20 sit ups

Amrap in 7
10 push press
10 knee to elbow
4 cone shuttle

For time:
row 2000 meters
every 2 min perform 3 cleans

Amrap in 10
5/5 box step ups
5/5 alt db snatch
5 inchworm to push up

4-5 rounds
2 cleans ( a heavy double)
10 db floor press
3 rope lowers
Sandbag walk 100 m
sled drag 25yards
:30 Bike (10 cals)
rest

Amrap in 15 min
5 devil press
10/10 weighted lunge
15 push ups
15 sit ups
400m run or ro

Amrap in 7 min
10 kb swings
10 kb squats
10 kb press
10 kb plank taps

amrap in 20 min
5/5 single db clean and jerk
10 slam balls
10 wallballs
400m run or row

10-9-8-7-6-5-4-3-2-1
alt db snatch
burpees

10-8-6-4-2
db hang clean and press
burpee box jump

*4 cone shuttle run after each round