3 Rounds for time:

50 DU
50 AS
50 Push ups

4 rounds of:
Run 1/4 mile
20 push ups
30 sit ups
12 biceps curls each arm
30 flutter kicks

10 rounds for time of:

10 Wallballs 20 lbs / 14 lbs
10 hand release Push-ups

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Tabata hollow rock
Tabata superman

To be done in 15 minutes, with all 4 members of the Team. Objects must be held at all times:

15 Perfect pushups, 20 air squats, 10 burpees (all to be done in perfect unison, otherwise start over)
Run 400
Run 800 w/ 10ft. Slosh Pipe, 88lb KB.
(25 Burpees)
700lb Tire flip to end of parking lot and back
21-15-9 24kg KB swings, Burpees
Run 800 w/ 10ft. Slosh Pipe, 88lb KB, buddy carry, 40lb weight vest
10 Perfect Pushups (done in unison)
100 flutter kicks

1:00 l sit hold
1:30 hip extension9kg dball
2:00 dB 60kg hold
2RNFT

1 Burpee!

9 minutes to complete:
30 STO 40/25
20 Burpee Box Jumps 60/50
15 TTB
20 STO 60/40
30 Burpee Box Jumps 60/50
15 TTB
ME STO 70/45 the remainder of the 9 minutes.

1 Burpee!! Woot!

Ski
Clean
Box jump
Kb swing
Lunges
Slam ball
Kb hang c&j
T2b
Bar jump
Dead lift

5 x 165
5 x 185
5 x 210