Push-ups

30 min AMRAP

• 3 Dips
• 4 Med-Ball Over Short Pull-Up Bar (30/20)
• 5 Pull-Ups
• 100m Run (corner of Pickleball Courts
• 15 Push-ups
• 100m Run Back to Pull-up Bars

Knee Strengthing

• Knees Ability Zero programming

4 Rds For Time

• 200m Run
• 10 Toes-to-bar
• 200m Run
• 10 push-ups. (20 hand release)
• 200m Run
• 10 sit-ups. (Pull-ups)
• 200m Run
• 10 Tractor Tire Flips. (5 dips)

I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.

10 min AMRAP – U go, I go

• 3 Toes-to-bar
• 2 push-ups
• 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

• 4 tire flips
• Shuttle run between tire and pull-ups bars (approx 100m)
• 8 ball over shoulder

For Time

• 1-mile run
• 50 toes to Bar
• 100 push-ups
• 1-mile run

You segment the toe-to-bar and push-ups as you wish.

For Time

• 800m Run/Ruck
• 30 Bent over Rows or Pull-ups
• 50 Push-ups
• 70 Squats
• 600m Run/Ruck
• 20 Bent over Rows or Pull-ups
• 40 Push-ups
• 60 Squats
• 400m Run/Ruck
• 10 Ben Over Rows or Pull-Ups
• 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

15min AMRAP

• 500m Row
• Max Set of Push-ups

Reposted from CrossFit® WOD

For Time (30min Cap)

• 800m Run
• 200 push-ups
• 300 air squats
• 800m Run

Break the push-ups and squats up as needed.

10-minute AMRAP

• 7 KB Swings. (53/24)
• 7 Push-ups
• 7 Toes-to-bar

5 minute Rest

10-minute AMRAP

• 7 wall balls. (20/14)
• 7 burpees
• 7 KB Deadlifts (53s/24)

For Time

• Half Murph

For Time

• 200 push-ups
• 300 Air Squats
• 3000m Row

Break up any way you want.