5 pull ups

10 push ups

15 squats

200m run

21 KBS

12 Pull ups

400M run

75 wall balls

400m run

12 pull ups

21 KBS

200m run

15 squat

10 push ups

5 pull ups

3 Rounds:

1 mile run

25 squats
25 push ups
25 KB swings
25 KB deadlift

AMRAP in 12 minutes:

6 Deadlift
12 Burpees
6 bench pull ups

then..

400 Meter Run

Push Press


5-5-3-3-1-1-1

then...  

 AMRAP in 7 Minutes:  


20 lunges
20 box jumps
 20 push ups
20 dips  

Front Squat with 3 second pause at bottom every time

3-3-3-3-3

200 Meter Run


Back Squat

3-3-3-3-3 with 3 second pause at bottom every time

200 Meter Run

12 Min Clock:


21-15-9

Wall Ball
Pull-ups


Then…

Max Burpees with the remaining time.

Backsquat

8-8-8

KB Sumo deadlift High pull

10-10-10

21-18-15-12-9-6-3


Kettlebell Swings
Knees to Elbows

  1 mile run timed

80 Double Unders


10 Burpees

40 Double Unders

20 Burpees

20 Double Unders

40 Burpees

10 Double Unders

80 Burpees

    If you cannot do Double Unders than you need to DOUBLE your jump rope reps!

5 Rounds for time of:


5 Push Jerk ( http://www.youtube.com/watch?v=wt0qF-k9is8)
10 Chest to Bar Pull-ups

AMRAP in 20 Minutes

row  250 Meters
25 push ups

If you cant row 250 meters.. then run bike or walk

4 Rounds:

400 Meter Run
30 KB swings
30 Pull ups
30 Lunges
30 MB Cleans

Run for 30 minutes. Record distance.