Wall balls and Burpees, :30 intervals, 1:30 rest;154 WB, 60 Burpees

50 Man Makers for time, 20 lb DB, 15:33

Alternate 15 pushups with 1/2 mile at 2% incl., 8 mph, 7 rounds: 31:42

15 DB (20 lb x2) swings, 10 step lunges with same, 10 rounds: 11:19

3 Rounds for time:50 24" box jumps, 21 115 lb DL, 30 jumping pullups, 19:50

Then Tabata pushups, score: 5

50 Man Makers for time, 20 lb DB, 17:16

25 Man Makers for time, 20 lb DB, 7:56

3 rounds for time: 50 WB, 30 1pd KB swings, 21 Burpees: 23:22

Run 1/2 mile at 8 mph & 2% incline, then 15 pushups: 6 rounds: 3 miles, 90 pushups

Filthy 50: 45:45

Replaced back extensions with “bicycles” - left/right = 1

15 20#x2 swings, 10 step lunges with same, 5 rounds for time: 5:50

Then 3+2+1 pullups, 25 pushups

10 rds of :30 intervals: 65# Thr. & Burpees, then 1 min. rest, 75/33

8 pushups, 10 20#DB PP, 15 squats for 20 min., 10 rounds complete

Drumstick Dash 4.5 miles: 36:20

21-15-9: 1pd kb swings, wall balls, box jumps, 65# SDHP(1pd last round), 65#PP

1pd KB swings, Burpees, 45#PP, walking lunges, 20 min., 15 reps for 3 rounds, then 5 reps: 60 swings, 60 Burpees, 55 PP, 55 lunges

1pd swings, Burpees, 45#PP, walking lunges, 20 min., 15 reps for 3 rounds, then 5 reps: 60 swings, 60 Burpees, 55 PP, 55 lunges

Alternate 400 meters on TM at 2% w/10 pushups for 20 min.: 2 miles, 86 pushups