4 Rounds For Time of:

30 Lateral Jumps Over Bar

20 DB Weighted Lunges

15 High Pulls 115/75

10 Push Press 115/75

For Time Complete

100 Double Unders ( 200 Singles)

90 Russian Twist 

80 Air Squats

70 Sit Ups

60 Ball Slams

50 Push Ups

40 Wall Balls

30 Toes to Bar

20 Power Cleans

10 Pull Ups

Every Minute on the Minute for 10 Monutes Complete

8 KB Swings 53/35

4 Burpee’s

Then 

4 Rounds For Time of:

200 Meter Run

10 Power Snatch 115/75

15 Box Jumps 24″/20″

Complete as Many Rounds and Reps as Possible in 20 minutes OF

20 Double Unders

10 Hang Squat Cleans

15 Incline Push ups

4 Rounds For Time OF:

300 Meter Sandbag Run 70/40

10 Sandbag Get Ups

15 Burpee’s Sandbag Jumps Overs 

Every Minute on The Minite for 10 Minutes Complete 3 Push Press

Then

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

5 handstand Push Ups

10 Sumo Deadlift High Pull

15 Straigt Leg Sit Ups W/slam Ball

15 Minutes to Establish 3 RM on 

Front Squat

Then

21*15*9

Deadlifts

Pistols. (Single Leg Squat)

Box Jump Overs

* 400 Meter Run

Every Minute on The Minute Rotate Through The Following Until you’ve Complete 3 Rounds

KB Swings 53/35

Pull Ups

Hang Cleans 115/75

Knees To Elbows

Russian Twist W/KB

Rest 1 Minute after Each Round

Complete as Many Rounds and Reps as possible in 20 Minutes of:

20 Lateral Jumps Over Parallette 

6 Curtis p’s

12 Weighted Burpee’s Bumper Jump

Every minute on the minute

On top of every minute complete 5 Burpee’s Then KB Swings 53/35 for the rest of the Minute Until you complete 100. 10 Minutes Cup 

Rest 5 Minutes

On top of every minute complete 20 mountain climbers Then Box jumps 24/20 for the rest of the Minute until you complete 100. 10 Minutes Cup 

Rest 5 Minutes

On top of every minute complete 25 singles Then Wall Balls 20/14 for the rest of the Minute until you complete 100. 10 Minutes Cup