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8minutes Amrap:10 Push ups10 Burpees 10 Situps
5 Rounds:20 Box jumps 10 GDH
30-20-10 reps for time of: 95-lb. thrusters Chest-to-bar pull-ups
3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (reps) Row (calories)
For as long as you can continue,up to 30 minutes: 1 muscle-up every 15 seconds OR 10 pull-ups and 10 dips every minute
Annie:
50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
4 Rounds:10 Push press100m Run backward 10 Squats100m Run Forward
3 Rounds:10 Pull ups10 Squats10 Lunges10 Box jumps200m Run
5 Rounds:20Double Unders15 Toes to bars10 Box jumps
3 Rounds:5 Dead lifts 10 Front Squats15 Burpee bar over