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

4-5 rounds
Snatch (work up to a heavy triple)
10 db sumo squats w/ pause
10 db bent row
200m run,row,ski or 1min bike (highest cals or fastest run time)
rest

amrap in 12 min
10/10 db box step ups
15 push ups
200m run or row

For time:
4 rounds
15 kb swings
200m row

then
4 rounds
10 goblet squats
10 ball slams

then
3 rounds
10 ball over shoulder
100m run

amrap in 10
5/5 box step up
15 push ups
200m run or row

21-15-9
thrusters
knees to elbow
burpees