3 rounds

33 box jumps

33 walking lunge steps

33 squats

200 M

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I have duty today everyone, so here is something you can do on your own.  Have fun, 3-2-1-GO!!

For time
Run 1 mile
Do 100x squats at 1/2 mile mark

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5 rounds
21x Sumo Deadlift high pull (75#/55#)
15x Thrusters (75#/55#)
9x KB swings (53#/36#)
Run 400m

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AMRAP in 20 minutes

15 Deadlift (135/95)

15 Push ups

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Helen

400 M run

21 KB swings (1.5 pood)

12 Pull-ups

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5 rounds
KB swings (36#/24#) 20-25-30-35-40x
Burpee tuck jumps 30-25-20-15-10x

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5 rounds

9 pull-ups

9 SDHP (95/65)

9 burpees

9 OHS (95/65)

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500 Row

20 Pullups

20 Thrusters (75)

400 Run

KB Swings (53)

20 Pull ups

20 Thrusters

Box Jumps

400 Run

Box Jumps

500 Row

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Fight Gone Bad 3 Rounds

Wall ball (20)

SDHP (75)

Box jumps

Push press (75)

Row for calories

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For time
Run 400m
30x Ring dips
30x Sit-ups
30x Thrusters (65#/45#)
30x Push-ups
30x Box jumps
30x KB swings (53#/36#)
Run 400m

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