For reps, 8 rounds of:
* For 20sec push press
* For 20sec T2B
* 20sec rest

9x3 OHS (Overhead Squat)
Deadlifts instead

185x2, 205x2, 215x2, 235x2, 255x1

Perform 2 min. of each exercise for max reps

No rest between each exercise
Score is total reps

sumo deadlift high pull 95# - 35
double unders - 28
wallball 20# - 30
double unders - 40
box jumps 24" - 23
double unders - 41
pushups - 32
double unders - 34
front squats 95# - 16
double unders - 26

Total of 305 Reps. Def know with more work that I could greatly improve on this total.

Spend 7 minutes working through:
30 pass-throughs with a PVC pipe
Left and right leg split progressions

Skip 30 sec. x5
10 Wrist Rollers
10 Reverse Curls
Skip 30 sec. x5
10 Drag Curls
10 Finger Curls
Skip 30 sec. x5
10 Towel Curls
20 Calf Raises
20 Upright Row

x3Rounds

250m row
15 db squat 25lbs
15 pushups
15 db squat 25lbs
250 row

5-3-1
60-70-80kg

• 10 Bench Dips
• 10 Shoulder Press
• 4 min. DB Jog
• 10 Floor Presses
• 10 Deadlift
• 4 min. DB Jog
• 10 Leg Curl
• 10 Dumbbell Clean
  • 4 min. DB Jog
• 10 Shoulder Press
• 10 BI Lateral Kickbacks
• 10 Thrusters/Clean & Jerks
• 10 Skull Crushers
• 10 Tricep Crunch

X3Rounds

Warm up stretches

3 rounds of:

15 box jumps "20
225m run
15 burpees
225m run
15 flutter kicks (4 count)
225m run
15 pull ups
225m run

Cool down strecthing

30 sec. Plank
10 Burpees
10 Straps
- Cycle 4 min.
10 Supermen
10 Back extension w/ Ball
10 Renegade Rows
- Cycle 4 min.
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Front Squats