5x2x1+1x40-60kg

21-15-9:* Push-up, Box jump (50/60 cm), Slam ball (20 lb), K2e

15 rounds for time of:

5 pull-ups
10 push-ups
20 squats

“Charlotte Checkers Shootout”

1min row(for calories)

1min push press 75/55

Rest 30sec

1min slamballs 30/20

1min KBS 1p

Rest 30sec

3 rounds

Score is total reps(and calories)

240ish (messed up count)

8set of 3reps, light weight 35-45% 1rm. Rest 45sec.

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

First Train 2013

1min amrap of strict pull ups
then
4 min amrap of
30 KB swing
15 burpee

1 mile run with 45 lb plate
100 burpee/plate push press

for time.

I found this one tough but not as tough as I thought it'd be in the end. Broke it up 1/4 mile - 25 burpees, 1/4 mile - 25 burpees, then did the last half a mile in 4 intervals with 12, 12, 13, 13 burpees.

burpee/plate push press essentially you just take the plate down to the ground as apart of the burpee and back up but push press it instead of jumping and clapping.

4 rounds
200m row
20 med ball push ups
20 butt-to-ball air squats
20 toes to bar

25 minute cut-off