400m Run/Row

7 KB
7 Burpees

10 Rounds

400m Run/Row

‘Cindy’

5 Pullups
10 Pushups
15 Squats

Rounds in 20 minutes

800m Run

9-15-21

Kettlebell
Handstand Push Ups
Jumping Squats

800m Run

5×5x3×3x1×1 Deadlift

OR

150 Wallball

150m Run
10 Wallballs
8 Knees 2 Elbows
6 Med Ball Cleans
4 Burpees

5 Rounds

10-9-8-7-6-5-4-3-2-1

Kettlebells
Box Jumps
Push Press
Sumo Deadlift High Pulls

‘Jeremy’

21-15-9

Overhead Squats
Burpees

10 Deadlift
5 Pull Ups
10 Clean & Jerk
5 Pull Ups

5 Rounds

6 Overhead Squats
8 Push Ups
10 Box Jumps

AMRAP in 20 minutes

10 Pullups
10 Dips
10 Situps
10 Squats

10 Rounds