3 Rounds:

8 bench (60%)
8 lat pull down (3-2-1)
8 bench pull ups
8 seated row (3-2-1)
8 back extensions
20 abs weighted
1 balcony run

Every Minute On the Minute:

8 Burpees
Gym Sprint
20 DU or 40 Jump Rope


then...

Power Cleans/Pull ups

4 x 4

Stretch/Warm Up:


then...

2 Rounds:
Tippin Run
20 Lunges (total) weighted
15 Feet elevated push ups
10 Wall Ball
5  kneeling Ball slams
Balcony Run
20 front squat with DB
15 thrusters with DB
10 KB Deadlift
5 sit ups opposite toe touches with weight

1st day of spring training!!

stretch

warm up:

3  Rounds:
5 push ups
10 air squats
15 mountain climbers (each)
20 jump rope

Workout:

AMRAP in 18 Minutes:
10 Burpees
10 KB swings
10 Box Jumps
10 Back squat (65%)
10 abs with weight
tippin run