1 mile plus 8 MINUTES

1 mile run for time!!!!

Rest 5 minutes

8 MIN AMRAP

15 Kb swings
10 games push ups
5 broad jumps

3 Sprints for time!

300m ROW
25 V ups
20 Wall Ball
15 Ring Rows
10 Deadlift 85/73lbs

rest 3 minutes....3 rounds...keep up the pace each round!

CHIPPER

60 Calorie ROW
50 Sit Ups
40 Ball Slams
30 Weighted Lunges (15 each leg)
20 Box Jumps
10 Burpees

Thrusters are FUN

15MIN AMRAP of:

2 Thrusters
2 Knees to Elbows
100 M Run

(increasing by 2 reps each round, run staying the same!

HELEN

400 M RUN
21 KB swings
12 Pull ups

3 rounds for time


3.2.1.....GO!!!

Two for ONE

100 Singles
21 Sit ups
15 Box jumps
9 Burpees
3 rounds for time

Rest 2minutes

Then.....

3 min of max reps of Front Squats 45lb/33lb