Front Squats
3-3-3-3-3
Increased weight on every Set
Then
Complete as Many Rounds and reps as possible in 15 Minutes OF:

200 Meter Run
10 Deck Squats
15 Box Jumps

Every minute on the minute for
10 minutes 3 Power Cleans
Rest 3 minutes
Then
4 Rounds for Time OF:
20 Lateral Jumps Over Parallette
10 Sumo Deadlift High pull
15 Hand Release Push Ups

Happy 24th Birthday Mirna

200 Meter Med/Ball Run
24 Burpees
24 Double Unders
24 Wall Balls
200 Meter Med/Ball Run
24 KB Swings
24 Double Unders
24 Ball Slams
200 Meter Med/Ball Run
24 Push Ups
24 Double Unders
24 Med/Ball Sit Ups
200 Meter Med/Ball Run

Every minute on the minute for 8 minutes 4 Push Jerks

Then

15 minutes to complete as many Rounds and Reps as Possible OF:

20 KB Hang Snatch
10 Pull Ups

4 Rounds for Time OF:

400 Meter Run
10 Lateral Burpees Over The Bar
20 Front Rack Lunges

Complete as Many Rounds and Reps as Possible in 15 Minutes OF:

10 Double Unders
20 Ball Slams
15 Box Jumps
10 Decline Push Ups

5 Rounds For Time OF:

50ft. Shuttle Run
12 Deadlift
9 Hang Cleans
6 Shoulder to Overhead

15 Minutes to Establish A 1RM on
Back Squat

Then

4 Rounds For Time OF:
200 Meter Sandbag Run
10 Weighted Step Ups
12 Knees to Elbows

TABATA
20 sec. Of Work 10 sec. Of Rest for
8 intervals of:
Air Squats
KB Swings
Push Ups
Wall Balls

Three Six Minutes Sets
Complete As Many Rounds And Reps
As Possible in 6 Minutes OF:

10 Double Unders
3 Clean & Jerks
6 Ring Dips

Rest 3 Minutes BTW Sets