Complete 4 rounds for time:

25 Chest to bar Pull Ups

5 Power Cleans (245/170)

10 Calorie Assault Bike

STRENGTH WOD:  Front Squat  90%  5X1

"JACK"

20:00 AMRAP

10 Push Presses (115/85)

10 KB Swings (55/35)

10 Box Jumps (24/20)

STRENGTH WOD:  Bench Press 75%  5X4

Complete this 25:00 AMRAP of:

20 Chest to Floor Push Ups

30 SL Sit Ups

40 Calorie Row

STRENGTH WOD:  Back Squat  80%  5X3

Complete 7 rounds for time of:

7 Snatches (135/95)

250 Meter Row

7 Burpees

STRENGTH WOD:  SP/PP  75%  5X4

Complete 21-18-15-12-9-6-3 reps for time of:

Overhead Squats (75/50)

Double Unders

Assault Bike for Calories

STRENGTH WOD:  Deadlift 1 rep max