4 rounds:

5 power cleans 

5 push ups 

5 pull ups 

10 KB swings

10 tuck jumps 

3x 10 front squat 

3 x 10 pull ups

3 x 10 triceps push ups 

3x 10 bent over row 

60 seconds of each exercise. No break in between.  3 x through.. 1 minute rest between each set. 

Air squats 

Dips 

Jumping jacks

Push-up jacks 

Tricep push ups 

High knees 

Mountain climbers 

Freestyle kicks

21-15-9 

thrusters 

Pull ups 

3 mile run

100 mountain climbers 

100 air squads 

3 rounds:

15 push-ups 

40 mountain climbers 

20 lunges alternating 

40 high knees 

20 dips

10 Burpees

1 min plank 

200 meter run 

3 x10 

KB SWINGS

front squat 

Bent over row 

Chin ups 

Med ball slams 

EMOM for 10 minutes:

5 push ups 

5 Burpees 

5 squat jumps 

Back squat increase weight each round 

8-6-4-2 

1/2 mile run 

3 rounds for time:

50 wall ball 

10 pull ups 

20 kb swings

10 cleans 

4 rounds:

10 back squats 

10 bent over row 

10 Burpees 

25 jumping jacks 

AMRAP in 20 minutes:

8 x each arm-DB 1 arm row in push up position 

6 pull ups 

10 jump squats with light weight 

8 deadlift upright row 

40 mountain climbers 

5 box jumps 

4 rounds: 

.5 mile run 

10 pull ups 

5 Burpees with push-up 

 3 rounds:

50 jump rope

8 back squat 

12 bent over row 

10 push ups 

6 box jumps 

AMRAP 20min:

5 thrusters 

7 cleans

10 bent over row 

20 sit ups 

1 mile run 

20 push-ups 

20 squats

3x through 

100 lunges

90 situps

80 jumping jacks

70 squats 

60 push ups 

50 dips 

40 push ups

30 high knees 

20 box jumps

10 pull ups 

4 rounds 

10 Burpees 

20 sit ups

30 DB punches 

20 DB lunches 

10 Burpees 

2 min cardio burst 

3x 12

Back squat 

Deadlift 

Upright row 

Military press 

Finish with 100 weighted abs 

Repeat 5 times:

2 min cardio 

5 Burpees with push ups 

2 min cardio 

10 squats with DB 

50 kb swings 

5 pull ups 

5 weighted squats 

10 DB lunges 

10 weighted squats 

10 DB lunges 

5 pull ups 

50 KB Swings 

AMRAP 20 min:

4 pull ups 

20 high knees

10 alternating DB Lunge jumps

10 MB cleans 

4 spider jack push ups 

3 rounds: 

20 Burpees 

20 DB squats 

400 meter run 

20 Lat pull down