Workouts

4 minutes
10 Wall Balls
10 Push Ups
2 minute Rest
4 Minutes
15 MB Thrusters
10 MB Sit Ups
2 minutes rest
2 minutes
Max MB Cleans

20 minutes AMRAP
200 meter Row/ Run
20 Double Unders
20 Box Step Overs

3 Rounds
15 KB Snatches (53/35)
15 Box Jumps
15 KBS

Partner Workout!
Buy-In - 400m with medicine ball (together)
Partner 1
15 KBS (53/35)
10 Burpees
5 G2O (95/65)
Partner 2
Accumulate as many wallballs as possible (20/14)
Swap when Partner 1 has completed work. Work is complete when team has completed 150 wallballs.
Cashout - 400m with medicine ball (together)

AMRRAP 3
7 Wall Ball
7 KBS
Rest 2 minutes
AMRAP 2
Wall Balls for Reps

For Time
100 Burpees
100 Cals
(Any Order)

5 x 500 meter Row/Run/Bike

4 Rounds
18 Double Unders
12 Cals
6 Deadlifts (155/105)

3 Rounds
15 Thrusters (95/65)
15 Burpees Over Bar

4 Rounds
21 Double Unders
15 KBS (70/53)
9 Burpees

AMRAP- 16 minute
200 meter run with MB
8 Push ups
16 Wall Balls
30 second rest

50-40-30-20-10
Double Unders
Sit Ups
At the end of every round
3 Clean and Jerks (95/65)

60 walking lunges
50 DB snatches (50/35)
40 Goblet Squats (53/35)
30 DB box step overs (1 in each hand)
AMRAP Burpees for 2 minutes

1 Power Clean (80% of single)
10 Cals
10 Pull Ups
Rest 2 minutes
x10

21-15-9
Cals
Wall Balls

200 meter Farmer Carry
200 meter Run
Then
3 Rounds
10 Man Makers
20 Slam Balls
Then
200 meter Farmer Carry
200 meter Run

3 Rounds
7 Push Ups
14 Burpee Over Bar
7 Thrusters
14 Burpees

30-20-10
Burpees
KBS (70/53)
Cals
10-20-30
Burpees
Goblet Squats
Double Unders

AMRAP 15 minutes
20 Lunges
40 Double Unders
30 second rest