Run 4K for time.

AMRAP (15 Mins):
- 5 Burpees
- 5 Situps
- 20 High Knees

AMRAP (20 Mins):
- 5 Tuck Jumps
- 20 Mountain Climbers
- 20 Flutter Kicks

For Time: 50-40-30-20-10 of
- High Knees
- Flutter Kicks
- Jumping Jacks
- Air Bike
- Squats
- Supermans (Floor Back Extensions)
- Lateral Jumps (over bottle)
- Mountain Climbers
- Lunges (1 rep = 1 lunge)
- Side Plank on both sides (1 rep = 1 sec)

AMRAP (20 Mins):
- 100 Single Unders (Skips) [1 rep = 10 single unders/skips]
- 10 Burpees
- 10 Sit-ups
- 10 Push-ups
- 10 Squats
- 10 Pull-Ups

Scoring: Total Reps (60 reps per round)
E.g. 3 rounds, 100 single unders and 5 burpees = 195

For time:
15,12,9,6,3 Reps of following:
Burpees
Crawl Outs
Tuck Jumps

Then:
800m Run
50 Hand Release Push Ups

AMRAP (20 min):
50 Skips
40 Jumping Jacks
30 Mountain Climbers
200M Run (10 reps for each 100M)
10 Burpees

Scoring: Total reps (150 reps per round)

For Time:
100 Sit-ups with EMOM 5 Burpees

For Time:
100 Dumbbell Hang Squat Clean Thrusters (12KG/8KG) with 5 Burpees EMOM

For Time:
21-15-9
- Burpees
- Flutter Kicks (1 Rep = 10 Flutter Kicks)
- Mountain Climbers (1 Rep = 10 Mountain Climbers)