15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
5 rounds
Run 200m
10x Push-ups
10x Squats
Every minute on the minute for 12 minutes
2x Deadlift (315#/225#)
4x Burpees
8x KB swings (72#/53#)
Max rounds in 20 minutes
10x Box jumps (20 inch)
10x Pull-ups
20x KB swings (53#)
20x Push-ups
6 rounds, 30-25-20-15-10-5x reps
GHD sit-ups
Back extensions
Knees to elbows
Stiff leg deadlift (95#)
4 rounds
Overhead walking lunge 100 ft (45# plate)
30x Box jump (24 inch)
20x Wall ball (20#)
10x Handstand push-ups
Max rounds in 20 minutes
10x Thruster (115#)
10x KB swing (53#)
10x Burpees
35 minute push
kb swings
5 Kb 1 arm clean
15 push-ups
15 rows
5 jump squats
5 burpees