AMRAP 15 Min:

15 Thrusters

10 Box Jumps

15 Situps

3 Rounds:

20 crunches
15 bench
20 crunches
10 pull ups
20 crunches
15 KB swings
20 crunches
10 front squat
20 crunches
10 DB thrusters

2 tippin run
50 wall ball
1 tippin run
40 sit ups
2 tippin run
30 box jumps
1 tippin run
20 dips
2 tippin run
10 burpees

8 Rounds:

8 burpees
8 squats
50 Jump Rope

4 Rounds:

tippin run
bench
backsquat
KB swings
KB upright row
Dips
Balcony Run


30 seconds on each exercise then switch

Run to the stadium and back...

at Mcdonalds, at the courthouse and the stadium do 20 squats, 10 push ups, 5 burpees

With a partner:

3 Rounds:
7 x Bear Complex
1 balcony run
25 sit ups
20 DB 1 arm row (push up position)



Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

50 Pull ups
50 squats
50 DB bicep curls
50 in and out push ups
50 lunges
50 KB swings
50 box jumps

EMOM for 15 minutes

6 wall ball

6 push ups

6 KB swings

6 ski jumps 

6 dips 

Every other round tippin run