5 rounds
Run 400m
15x Pull-ups
15x Shoulder press (65/45)

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80 Walking Lunge steps (45/25) Over head

50 SDHP

10 Push ups

40 SDHP

20 Push ups

30 SDHP

30 Push ups

20 SDHP

40 Push ups

10 SDHP

50 Push ups

800 M run

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4 rounds
Run 400m

50x Squats

15 push-up

10 KB Swings (36/53)

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3 rounds

5 pull ups (strict)

25 KB swing (53/36)

30 push ups

20 thrusters (45)

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5 rounds:  End every round with 400 m run.
5x Front squat (185#)
10x Burpees

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AMRAP in 20 min

20 squats

25/45 lb carry

20 sit ups

200 M sprint

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For time
20x Deadlift (275#)
Run 400m
20x KB swings (72#)
Run 400m
20x Overhead squats (115#)
Run 400m
20x Burpees
Run 400m
20x Pull-ups
Run 400m
20x Box jumps (24 inch)
Run 400m
20x Double unders
Run 400m

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For time
50x Burpees
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups

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Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups (note total pull-ups each round)

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For time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#
30x Wall ball (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Dips
100x Flutter kicks

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