Warm up:

 run 400 meters...then

 2 rounds of
•10 front squats

•10 push press

•10 thrusters

then...



50 burpees
 
50 abs
 
50 box jumps
 
50 squats (full depth)
 

AMRAP in 20 min:
20 mountain climbers
20 Situps w/ weight
20 KB deadlift
20 Pull Ups
20 Back Extensions
200 Run

4 Rounds:

20 Wall Ball

5 Bench

10 push ups

100 Jump Rope of 50 DU

1 Mile Run --start out with a jog and by the end of the mile you want to be running at 80%


2 Rounds:

6 lunges (total) weighted-heavy

2 back squats--heavy weight

6 side wall throws

2 push press --heavy weight

then...

1 Mile Run --start out fast, by the end you should be walking/warming down..

Front Squat:
3-3-3-3-3

then..

3 Rounds:

20 mountain climbers
15 dips
10  DB thrusters
5 squat jump pull ups

5 rounds for time:


5  power clean and jerks
5 burpees

5 kb swings

Bear Complex: 7 Sets of the following sequence
 (:http://www.youtube.com/watch?v=Laa7BJHJWrw&feature=related)


1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (then down to a touch and go to start the next power clean
 
then...5k Run for time!   Who can handle this?  Post your time if you complete this....