Running

30 min AMRAP

• 800m Run
• 10 ball-over-shoulder (80/50)
• 5 Tire Flips

4 Rounds for Time

• 15 pull-ups
• 200m Run
• 15 Box Jumps. (20″ box)
• 200m Run

23-minute AMRAP

• 3 deadlifts (315 / 185)
• 1 full-court shuttle run
• : 30-second Max Cal AB

The score is Max Cals on AB

6 rounds For Time (30min Cap)

• 10 Press (you pick load)
• 10 Pull-ups
• 400 meter Run

For Time

• Half Murph

12min AMRAP

• 200m Run
• 10 toes-to-bar
• 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

• 200m Run
• 10 Wall Balls (30lb/20lb)

3rds For Time

• 15 clean and jerks (125/85)
• 30 Cal Run
• rest 2:00 minutes

20-minutes AMRAP

• Buy in: Karen – 150 wall balls (20/14)
• AMRAP
  • 10 25ft Shuttle Runs
  • 5 Pull-ups (Strictish)

2 rounds for time (partner)

• 800m Run (both partners run)
• 100 cal c2 bike (switch as needed)

Partners run opposite ways on the track. When they meet, they turn and go back.

For Time: 10 Sets of

• 10 Deadlifts (135/95)
• 10 Push-ups
• 100m Sprint
• 2 minute Rest