5 Rounds 400m Run 15 Thrusters 20 Hip Flips 25 Push-Ups

4 400m Sprints rest 60 sec Tabata 8 min: Mountain Climbers Push-Ups In and Outs Hand-Stand Hold/Plate Hold 45lbs

Men/Women 4 Rounds: 400m Run 15 Front Squat 95/45 20 KB Swings 70/35

Men/Women Every minute on the minute for 15 min 8 Sumo Deadlift High Pull 8 Push-Ups 4 Hip Flips

Men/Women 15 min AMRAP 16 1 Hand Pushpress 16 1 Hand Overhead Sit-Up 30 Squats  

Men/Women 5 Rounds 200m Sprint 5 Clean & Jerk

3-3-3 Max Deadlift Men/Women 40 Box Jumps 24″/16″ 30 Push-Ups 20 Over Head Lunge 45/25 30 Box Jumps 24″/16″ 30 Push-Ups 30 Over Head Lunge 45/25 20 Box Jumps 24″/16″ 30 Push-Ups 40 Over Head Lunge 45/25

3 Rounds: 1 min of…surprise 1 min of…surprise 1 min of…surprise 1 min of…surprise 1 min of…surprise 1 min of…rest! Lets do this!

Men/Women 6 Rounds -10 Push Press -20 Spider-Man Mtn Climbers -10 Cleans 800m Run