Ascending Ladder
1-2-3-4-5-6-7-8-9-10
Bent Over Row
Back Squat
200 Meter Run After 2 rounds

AMRAP in 20 minutes:

Balcony Run
10 pull ups
10 dips
10 tuck jumps
10 KB upright row
10 air squats

As many rounds as possible in 25 Minutes of:

400 Meter Run
21 Kettlebell Swings
12 Pull-ups


or


21-15-9

Power Cleans (from the ground)
Push Ups
DB flyaways (medium weight NOT HEAVY) https://www.youtube.com/watch?v=9RuiD3OCAGo

10 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


8 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


6 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


4 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


2 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps

Backsquat
5-5-5-5


then..

max out on pull ups
max out on sit ups

10 Rounds for time:

7 burpees
7 knees to elbows

5 Rounds:

7 deadlifts
7 clean and Jerk
30 second wall sit
30 second pull up hold

3 Rounds:

50 wall Ball
15 pull ups
20 KB swings
25 Jump Rope
15 back extensions
50 abs (elbows to knees)

For Time:

1 mile Run

then..

20 Rep Back Squat Max

AMRAP in 20 Minutes:


400 Meter Run
Max Pull ups

10 Rounds:

10 air squats
10 DB over head press
10 Side lunges (5 each side) holding 10-15 lb DB's
10 Burpees
10 Second plank on right side, 10 second plank on left side

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Burpees
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

50 OH Walking lunge

50 hand Release Push Ups

50 Supermans

50 Sit Ups

50 KB Swings

50 Burpee Box Jumps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

3 Rounds:
20 Thrusters
20 Burpees


then...

25 wall balls
25 Box Jumps
25 Dips
25 ski jumps

3 Rounds:

10 backsquats (2 sec hold at bottom of each squat) work up to pretty heavy last set

8 burpees

6 pull ups

4 DB thrusters (medium-heavy) weight

400 Meter Run/Row

5k for time..


POST YOUR TIME below under comments.. I want to see how well you are training!!

Shoulder Press
5-5-5

then..

AMRAP in 15 minutes:

5 Power Cleans
5 Pull ups
5 Dips
5 Squat Jumps