Running

5 rounds For Time

  • 400m Run
  • 20 Kettlebell Hang Clean and Jerks (10 each arm) (35/25).

10 min AMRAP – U go, I go

  • 3 Toes-to-bar
  • 2 push-ups
  • 1 pull-up

Partner must hold 80lb ball while their partner is working.

Immediately into 15 min AMRAP

  • 4 tire flips
  • Shuttle run between tire and pull-ups bars (approx 100m)
  • 8 ball over shoulder

For Time

  • 2 Rounds
    • 800m run
    • 2400m C2 Bike
  • 5 rounds
    • 5 Tire Flips
    • 10 KB Push Press (53’s/35)

For Time

  • 1-mile run
  • 50 toes to Bar
  • 100 push-ups
  • 1-mile run

You segment the toe-to-bar and push-ups as you wish.

For Time

  • 800m Run/Ruck
  • 30 Bent over Rows or Pull-ups
  • 50 Push-ups
  • 70 Squats
  • 600m Run/Ruck
  • 20 Bent over Rows or Pull-ups
  • 40 Push-ups
  • 60 Squats
  • 400m Run/Ruck
  • 10 Ben Over Rows or Pull-Ups
  • 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

20 min AMRAP (Nicole)

  • 400m Run
  • Max Pull-ups

Start a new run when you come off the bar.

For Time (30min Cap)

  • 800m Run
  • 200 push-ups
  • 300 air squats
  • 800m Run

Break the push-ups and squats up as needed.

30 min AMRAP

  • 800m Run
  • 10 ball-over-shoulder (80/50)
  • 5 Tire Flips

4 Rounds for Time

  • 15 pull-ups
  • 200m Run
  • 15 Box Jumps. (20″ box)
  • 200m Run

23-minute AMRAP

  • 3 deadlifts (315 / 185)
  • 1 full-court shuttle run
  • : 30-second Max Cal AB

The score is Max Cals on AB