1) Take 15 min to work on gymnastic skills of choice.
2)Amrap 18
Run 800m
30 KBS 32/24 kg
10 Dumb bell cleans
Cool
RestWalk 200m / Stretch / Roll
2/2
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll
2/3 WOD
1) StrictPullUp or add weight 5 x 6-10 reps; Rest as needed
2) ForTime
Run 600m
20 KBSnatch 24/16 kg
20 DU
20 BurpeeBoxOver
20 DU
20 KBSnatch 24/16 kg
Run 600m
Cool
RestWalk 200m
Roll / Stretch