-2 cones set ~20ft apart
-2 people at a time. once they are done next 2 go

sprint there and back once then 20 alternating hand raise (in pushup position, no twist through hips)
there and back twice then 20 alt hand raise
3 times then 20
4 times then 20... continue with 4 + 20 from here on

12 min AMRAP
3-4min dynamic warmup of legs prior to start

20min

Deadlift @ 80/60kg
Ring dip

heavy power snatches

Each exercise= 10x 20sec work:10sec rest
KB swings
Mountain Climbers
Slamball Slams

15min circuit
18min

4 sets of:
Ring Dips x 8
Ab Mat Pistol Squat* x8/side
Hollow Rocks x30

*(watch video @ 1:45min) add abmat under back knee. add bumper plates underneath to make easier

3.5min rounds
20min

For time:

Run around the Box (~300m)
50 C2B Pull Ups
150 DU
50 Burpees
Run around the Box

5 minute dynamic warmup then:
1x15sec run @70%
1x10sec run @90%
2x10sec run @100%

Minimum 1 minute rest before each 100% effort runs
Record fastest SPEED

12min

5x2 @ 85%

Alternating Bumper Plate Overhead Lunges (PER LEG)
TRX Row (body as parallel to ground as possible)
TRX Glute Bridge
TRX Pike

40reps of each, 30reps, 20reps, 10reps

30min cap
33min

Bonus=0.12 run on curve

B1: 30s on 30s off x 20
* Clean & Jerk@easy load