3 Rounds for time:
400m Run
30 Knees to Elbows (http://www.youtube.com/watch?v=RYSgXkIulSI)
30 Sumo - deadlifts (http://www.youtube.com/watch?v=XynUSDVyd6Q)

3 Rounds for time:

10 back extensions on a ball

10 decline push ups

10 med ball slams

10 med ball abs

10 KB deadlift

10 KB swings

10 lat pull downs

3 Rounds:

15 Deadlift

1 min push ups

1 min chin ups (with a band if needed)

1 min lat pull down

1 min bicep curls

1 min cardio blast

Front Squat

3-3-3-3-3

then...

50 KB swings

400 Meter run

25 KB swings

400 Meter run

15 KB swings

400 Meter run

AMRAP in 30 minutes:

40 wall ball with med ball

20 med ball slams

40 med ball russian twists

20 med ball cleans (http://www.youtube.com/watch?v=uYWbG1N9JoA&feature=related)

200 meter sprint

3 Rounds:

10 burpees

10 KB upright row

10 KB press 1 arm (both arms)

10 pull ups

10 min on cardio alternate 1 min fast, 1 min easy

3 Rounds for time:

overhead squat (light weight)
100 Jumprope
400 meter run

3 Rounds:
20 bicep curls
10 bench press

6 Deadlift (medium to heavy weight)
10 push ups
8 air squats

8 deadlift
12 push ups
10 air squats

10 deadlift
14 push ups
12 air squats

12 deadlift
16 push ups
14 air squats

Max out on pull ups!!

30 minute AMRAP

400 Meter Run

20 sec pushups
10 sec rest

20 sec pull ups
10 sec rest

20 sec squats (light weight)
10 sec rest

20 sec KB swings
10 sec rest

20 sec tricep exercise of your choice
10 sec rest