8 Tabata Rounds each of:

Wallball (20 lbs) - 10 per round
Burpees - 5 per round
Back Extensions - 10 per round
Push Press (75 lbs) - 8 per round
Bent over row (45 lbs) - 10 per round

Split Jerk 1 RM

For time:

70 burpees
60 crossfit sit-ups
50 kettlebell swings, 15 lbs
40 push-ups
30 squats

3 Rounds for Time

3 Rope Climbs
15 Wall Balls
15 Calorie Row

8:35

3 Person Team

100 Pushups
150 Meter Run (by all)
100 Med Ball Thrusters
150 Meter Run (by all)
100 Box Jumps
150 Meter Run (by all)

15:18 - Josh and Dawn

dinkus

20 minutes...max rounds

10 rev. push up with bench press set up
20 sit up (previous time did 15)
10 push up
15 squat

9 rounds at 19:58
before christmas I got 11 rounds

strength: 3x3 squat cleans @ 75%

wod:
complete 100 burpees for time. stop every min and complete 2 clean and jerks ( athlete picks their own weight )

optional:
1 ladder drills
2 sled push 270 '
3 mobility
4 skill

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

150 Wall balls, 20lb ball, 10 ft target

strength:
3x3 squat clean @ 75%

wod
complete 100 burpees for time stoping every min to do 2 clean and jerks ( athlete picks their own weight )

optional:
1 ladder drill
2 sled push 270'
3 mobility
4 skill work