A. For time

1 mile run

4 Rounds for time:
20 WB
5 burpee pull ups
20 AKBS
5 burpee pull ups
20 goblet Reverse lunges
5 burpee pull ups
20 abmat sit ups
5 burpee pull ups

1 mile run

A. 2 Cleans + 2 Front Squats 7 Sets

2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats
2 Cleans + 2 Front Squats

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Shoulder to Overhead 6 x 6-10

6-10 Shoulder to Overhead
6-10 Shoulder to Overhead
6-10 Shoulder to Overhead
6-10 Shoulder to Overhead
6-10 Shoulder to Overhead
6-10 Shoulder to Overhead

C. Metcon

Amrap7
3 wallballs (20/14) + 3 each Round
3 Burpees + 3 each round
100m Run