For Time: 9, 6, 3 Thruster/Pull-up, 25 Box Jump Burpee, 9, 6, 3 Thruster/Pull-up, 25 Box Jump Burpee,

10-round Tabata squat then 21, 15, 9 Shoulder to Overhead then 21, 15, 9 Knees to Elbow

27-21-15-9 Row Calorie/Thruster 95#

7 min Amrap 3 Power Cleans and 7 Box Jumps

2 RFT: 25 L pull-ups, 25 sit ups, 25 pull-ups, 25 sit ups

Crossfit Frontier Good Stuff

For Time: 50 Knees to Elbow followed by 21-15-9 reps of: Dumbbell thrusters & L pull-ups

10 DL, 20 Pull, 30 Box J, 40 KBS, 100 DUs, 40 KBS, 30 Box J, 20 Pull, 10 DL

8 Minutes of Suck

Squats
Push Ups
20" Box Jumps
Pull Ups
Inverted Burpees
Wall Balls
Burpees
Double Unders

Thruster & Pull up ladder: 2, 4, 6 ... For 14 minutes

Front Squat 3-3-3-3-3

Harper

AMRAP in 23 Minutes

9 CTB
15 135# Power Clean
21 Squats
400m run with 45# plate