AMRAP in 30 minutes:

5 Burpees
7 KB Lawn mowers http://www.youtube.com/watch?v=h2mmEokR3Vw
9 decline push ups
11 DB thrusters http://www.youtube.com/watch?v=peLFTePbfDQ


Break each set up with a run if you want

5 Rounds for time:

400 meter run

30 wall ball

30 box jumps

10 push ups

400 Meter run
max out pull ups

400 meter run
max out back squat

400 meter run
max out bench (medium weight)

400 meter run
max out chin ups

400 meter run
max out wall ball

400 meter run
max out KB upright row

AMRAP in 20 minutes:

10 Box Jumps
4 Pull ups
6 KB swings
8 cleans
4 chin ups

12, 10, 8, 6, 4

Back Squat
Bent over Row
Pull ups
Decline push ups

5 Rounds for time:

1 min jump rope
5 chin ups
10 KB swings
15 incline abs with weigh
20 bicep curls

4 Rounds:

6 DB burpees
6 Pull ups
6 front squat
6 box jumps
4 min jog (outside or on treadmill) 80% speed

20 crunches
6 pull ups
10 squats

20 crunches
6 pull ups
10 squats
8 cleans

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions
20 push ups

20 crunches
6 pull ups
10 squats
8 cleans
10 back extensions
20 push ups
1 min jump rope

AMRAP in 20 minutes

8 bench

4 pull ups

20 abs

1 min jump rope

5 Rounds:

3 chin ups
4 push ups
5 back squats
6 cleans
Tippin Run

2 Rounds:

20 squats
tippin run
20 lunges
tippin run
20 tricep extensions
tippin run
20 bicep curls
tippin run
20 chin ups
tippin run