2 rounds:

12 box jumps 

11 push ups 

10 MB cleans

9 ski jumps(each side)

8 pull ups

7 backsquat

6 DB bent over row 

5 bicep curls

4 push press 

3 backsquat

2 pull ups

1 mile run 

8-8-8-8

Girls--45 lbs

  

Guys-65 lbs (or what you can handle) 

Back squat 

Push press 

Front squat 

Deadlift 

15 min cardio 

8 rounds times:

10 burpees

10 pull-ups 

10 squats 

Tuesday 12/17

200 meter run

10 burpees

8 power cleans 

200 meter run 

8 burpees 

8 power cleans

200 meter run

6 burpees 

8 power cleans 

10-8-6-4-2

Back squat 

3 rounds:

20 mountain climbers

20 pull ups

20 Kickbacks

5 min cardio burst 

2 rounds: 

60 seconds of the following:

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

 40 seconds 

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

20 seconds of the following 

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

400 meter run