5 Bar MU or CTB PU (PU green)
10 Box Jumps (24/20)
15 Push ups
20 Air Squats

Fleet Feet Fun Run Pub Run:
3.3 mi run in the dark through Menlo Park

25:51

Just something Matt came up with after we did Baseline

5 rounds for time:
200 meter run
12 KB Swings @ 53lbs
12 Box Jumps on a 24 inch box

Time: 11:31

3 rounds for time, of:

20 sit-ups
30 burpees
40 scissor jumps
50 squats

20 kbs
15 wall ball
10 pull-up
Rest 2 min
30 kbs
25 wall ball
15 pull-up
Rest 2 min
50 kbs
35 wall ball
20 pull-up

Five rounds for time of:

30 Squats
30 Box Jumps 24" / 20"
30 Wallballs 20 lbs / 14 lbs

4 Rounds:
6 Power Snatches (115)
30 DU
5 HSPU
20 KB Swings (53)
*Every minute on the minute: 4 burpees

20 ft rope climb

250M Row
150' Overhead Walking Lunges (35#plate)
25 Sandbag cleans (35#)

500M Row
100' Overhead Walking Lunges (35#plate)
25 Sandbag cleans (35#)

1000M Row
50' Overhead Walking Lunges (35#plate)
25 Sandbag cleans (35#)

20 ft rope climb

1600m Run
100 Pull Ups
200 Push Ups
300 Squats
1600m Run

Scaled w/o 20# Vest

pistol practice 5-10mins 20-30 reps tops warm it up until it feels great