Good fight

5 Rounds for time


10 Single arm DB upright row to press
20 push ups
10 Bent over rows
20 pikes

Bring the pain

10 rounds for time

20 1 leg half burpess
20 Squats
20 Reverse crunches
20 Push ups
20 chin ups
200m sprint

Rude awakening

10 rounds for time
                                     Guys                           Girls
10 Dead lifts               at least 100lbs              at least 75lbs
10 Box jumps
10 Leg lifts
10 Back Extesions

FuN rUn

3 rounds  for time

1/4 mile run
30 push ups
25 sec sprint
1/4 mile run
30 Plank bridges
25 sec hill sprint
1/4 mile run
30 box jumps
25 sec sprint
1/4 mile run
30 KB swings
25 sec hill sprint

Run through it or around it

2 rounds for time

1/4 mile run
50 box jumps
1/4 mile run
50 single arm DB reaches to push press (Right)
1/4 mile run
50 single arm DB reaches to push press (Left)
1/4 mile run
50 MB chops
1/4 mile run
50 single arm db dead lift to high pull (Right)
1/4 mile run
50 single arm db dead lift to high pull (Left)
1/4 mile run
50 full sit ups
1/4 mile run

Robbery in progress

4 rounds for time

20 each DB Step ups
10 Pull ups
20 each DB lunges
10 Half burpee DB Deadlifts
20 Push press
10 SB pikes
20 SB roll outs