A.

Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

Double-Unders x 60 seconds

Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:

10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Part A:
"Bring Sally Up”(back squats)

Part B:
15min. AMRAP:
15 Cal Row
10 Burpees
5 Thrusters(135#/95#)

Warmup:
- Mobility
- 100 situps for time

“Chipper”
Metcon(time)
-120 jump rope
-50 squats w/med ball or kettle bell. If you want to make it really hard use a barbell with some weight.
-40 box jumps(24inches for men, 20 inches for ladies)

-30 overhead lunge steps with med ball, wall ball plate, dumbell
-40 mountain climbers(20 each leg)
-10 t2b

PART A:
Metcon(time)
21 – 18 – 15 – 12 – 9 – 6 – 3
-KB Swings(24k/16k)
-Burpees

PART B:(outside)
-20 x 100 meter sprints
(Sprint down, walk back)

Team Metcon(4 people per team):
10 Rounds
-800m run
-100 burpees

*2 teammates can run at a time to complete an 800m run.

All 4 teammates have to complete a total of 100 burpees before moving to the next round.

A.

Three sets for times of:

4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes

D.

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips

DL: 3x3 (80%, 85%, 90%)