Wall balls and Box Jumps, :30 intervals, 1:00 rest;155 WB, 136 Box Jumps

15 DB (20# x2) swings, 10 step lunges with same, 10 rounds: 9:55

3-60: 3 miles @ 8mph, 2%, 60 20#DB Man Makers: 38:55

1/2 then 10 Man Makers, 6 rounds

10 DL (135#), 10 K2E, 10 minutes: 6 rounds

Then 3 TGU with 35#KB each side.

5-10-15 Pushups, 2-20# DB PP, Squats, 20 minutes: 14 rounds

Rounds of 10 PU, Burpees, squats, and 1 other for 20 minutes

4th exercise: Run 6 sets of stairs, 65lbs. PP, 1.5pd KB SDHP on boxes, 25lbs. DB clean/squat, 24" Box Jumps. 6 rounds complete.

Run 5K 1 min. intervals, 6mph through 10mph at 2% incline

Finish (10,9,...1) WB and Burpees; 65lbs. DL/Clean/Thruster/Front Squat 2,4,6,8,10

15 DB (20 lb x2) swings, 10 step lunges with same, 10 rounds: 10:35

9-15-21: 65p Thrusters, Box, WB, Burpees 15:46

2-40: Alternate 1/2 mile (8mph, 2%) with 10 20-lbs. DB Man Makers, 4 rounds, 25:08

Beyond Burpees 65# 20:04

10 Burpee 24" Box Jumps, 10 65 lb. Cleans, 10 Side Jump Burpees over same bar, 10 65 lb. Push Press, 5 rounds for time.

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

Thrusters, WB, box jumps, Burpees, 25x each, 3 rounds, 28:15

65 lbs. on Thrusters 1st 2 rounds, 45 lbs. on 3rd round.

Alternate 15 pushups with 1/2 mile at 2% incl., 3 miles, 105 pushups: 26:41