For time:

200m sled w/45# plate run
Row - 30 calories
35 OHS @ 75#
40 SDHP @ 75#
50 Wall balls @ 20#
200m run backwards

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So I didn't do well on this. I hurt my knee during my OHS. I've got to be careful!

My numbers:
200m run W/ 45 sled
Row - 30 calories
35 OHS @ 30#
40 SDHP @ 30#
40 Wall balls @ 14#

For time:
40 HRPU
30 POUND BALL SLAMS, 21 reps
95 POUND HPC, 21 reps
30 HRPU
30 POUND BALL SLAMS, 15 reps
95 POUND HPC, 15 reps
20 HRPU
30 POUND BALL SLAMS, 9 reps
95 POUND HPC, 9 reps

w/ Partner & Med ball...

20 min max reps
- 80 jumping squats
- 60 burpees
- 40 OH lunges
- 20 hanging knee raises

(yeah... all with the med ball)

Switch person every 10 reps - no dropping the ball.

Partner was Dan. We used 14lb med balls
got 1 round + 140 reps

A) 200 m run
20-15-10 of KBS & jumping pull-ups

B) 2 min tabata sit-ups
2 min tabata supermans

Used 18kg KB for KBS

A) 4:26
B) 11,12,11,10
13,15,15,16

15 min AMRAP:
- 15 OHS
- 30 Lateral Jumps
- 45 sit-ups

(PVC on OHS)

Did 4 rounds plus 19 situps.

Sprint Intervals

15x100m (run 100m, walk 100m between reps) - 18.81, 16.93, 16.30, 15.95, 15.53, 15.09, 14.53, 14.56, 14,57, 14.69, 14.53, 14.50, 14.69, 14.53, 14.69

Much harder than it may seem. Trying to maintain that intensity with little rest!!!!

Push press 3 rep max

5 Rounds for Time:
30 air squats
20 dead bugs
10 push-ups

10 minutes to find max length broad jump

Total: 80.5"

20 minute Amrap
5 pull ups
10 pushups
15 Air squat
200mtr run (added because of lack of space)