5 rounds timed:

400 meter run
8 back squat
5 pull ups

Balcony Run
10 burpees
10 squats
5 pull ups

Balcony Run

8 burpees
10 squats
5 pull ups

Balcony Run
6 burpees
10 squats
5 pull ups

Balcony Run

4 burpees
10 squats
5 pull ups

Balcony Run

2 burpees
10 squats
5 pull ups


Balcony Run

10 burpees
10 squats
5 pull ups

Each minute on the minute for 30 minutes


of:

5 pullups

10 pushups

15 squats



then 1 mile run timed!

200 Meter Sprint
10 lunges

200 Meter Sprint
10 lunges
10 push ups

200 Meter Sprint
10 lunges
10 push ups
10 burpees

200 Meter Sprint
10 lunges
10 push ups
10 burpees
10 Frog Hops

200 Meter Sprint

10 Lunges
10 push ups
10 burpees
10 Frog Hops
10 air squats


Deadlift 4-4-4-4-4
20 weighted abs

Filthy Fifty:

50 air squats
50 push ups
50 KB deadlift
50 KB swings
50 Jump Rope
50 Burpees
50 abs

AMRAP in 15 minutes:

6 Front Squats

6 KB Swings

6 Back Extensions

Tippin Run

3 Rounds:
10 Pull Ups
25 situps

AMRAP for 15 min:

Tippin Run
50 Jump Rope
20 Wall Ball
20 KB swings
20 Burpees

then backsquat

6-6-6

Competition: in heats of 2 Timed:

21-15-9

Thrusters (45lbs)
Pull ups

Results:
Kelsey:      4:04
Kayla:       4:07
Emilee:     4:11
Christina:  4:19
Kelsie:      4:27
James:       4:41
Jake:          4:53
Anna:         5:17
Janelle:      6:11
Rachel:      6:17  (only lifter who used 65lbs)
Tracy:        6:23
Dom:          6:25

10 Min AMRAP


5 Kettlebell Swings

10 KB Deadlift
15 Situps

then...


4 Rounds:

20 MB Cleans
tippin Run

Tabata 4-5 Rounds (45 on 15 Off)


Follow Each Tabata Round with a Tippin Run

Squats

Box Jumps

Ski Jumps

Push Ups

Split Squat Jumps

Situps

Jump Rope (Double Under if you can)

Frog Hops stationary

then...


4-4-4-4-4 Backsquat

4 Rounds



50 air Squats

5 Pull Ups

10 mountain climbers *each leg
5 Power Cleans

Tippin  Run