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Up to 12 min Death by push press  25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips

8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift  2 min in between  8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean  2 min in between 

Front Squat 3 sets 10 reps  12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges