(30 Minute Cap!!!)

400 Meter Run 

20 Front Squats 115/75

20 Burpees
400 Meter Run

20 Power Cleans 115/75

20 Wall Balls 20/14
400 Meter Run

20 deadlifts 115/75

20 Pull-Ups
400 Meter Run

20 Back Squats 115/75

20 Box Jumps 24″/20″

Every minute on The Minute Rotate Through The Following Until You’ve Completed 5 Rounds OF:

Wall Balls 20/14

Floor Wipers 95/65

Straight leg sit ups W/Med/Ball 20/14

OH Squats 95/65

Burpee’s

Running Grace

For time

800 Mete Run

30 Clean Jerk 135/95

800 Meter Run

15 Minutes to Establish A 1 RM on Deadlift

Then

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

5 Deadlifts@ 85% of Your 1 RM

10 Wetghted Step ups 35/25

1 Rope Climb

4 Rounds For Time Of:

400 Meter Run

5 Wall climbs

10 Ball Slam to A Deck Squat

15 Sumo Deadlift High Pull

Six Rounds

Complete as Many Rounds as Possible in 3 Minutes of:

3 Squat Cleans 155/110

6 Decline Push Ups 24″/20″

9 Parallette Dips

Rest 1 Minute After Each Round

TABATA

20 sec.of work – 10 sec.of rest

4 Rounds of

Double Unders

Wall Balls 20/14

High Pulls 85/65

Front Rack Lunges 85/65

15 Minutes to Establish A 1RM On

Push Press

Then

Complete as Many Rounds And Reps as Possible in 15 Minutes of:

15 Ball Slams 20/10

5 Mutant makers

10 Ring Rows

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

10 Pull Ups

10 KB Swings 53/35

10 Box Jumps 24″/20″

1*2*3*4*5*6*7*8*9*10 

Handstand Push-Ups

Hang Cleans

Toes Through Rings

* 10 Double Unders