2 mile run (record time) 

50 burpees 

50 sit-ups 

50 lunges 

4 rounds; 

200 meter run

6 burpees

4 power clean (heavy!)

8 kb swings 

AMRAP in 15 min:

20 wall ball 

20 deadlift 

10 burpees 

2 rounds:

5 min cardio

20 jump rope

20 DB push press

20 high knees 

20 push ups 

20 dips 

20 back squat

20 seated row 

20 bent over row

20  lat pull down

5 min cardio 

5 rounds:

10 deadlift

10 bicep curls 

10 pull ups 

10 chin ups 

10 upright row 

AMRAP 20 min:

10 DB press

10 DB kickbacks 

10 DB burpees

20 air squats 

20 Box jumps 

20 legs up-toe touch abs 

20 jack push ups 

20 frog hops( fast and high) 

4 Rounds:

45 sec of each:

push ups
tuck jumps
mountain climbers
high knees
ski jumps
burpees
jump rope
plank punches

then...
5 minute cardio (run, bike, elliptical etc)