Running

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

6 rounds For Time (30min Cap)

• 10 Press (you pick load)
• 10 Pull-ups
• 400 meter Run

For Time

• Half Murph

12min AMRAP

• 200m Run
• 10 toes-to-bar
• 12 lunges w Ball (30lb/20lb)

3:00 min Rest

10 min Amrap

• 200m Run
• 10 Wall Balls (30lb/20lb)

3rds For Time

• 15 clean and jerks (125/85)
• 30 Cal Run
• rest 2:00 minutes