5 Rounds. 2 min on, 30 sec off Row for calories Double under attempts Plank or Handstand hold work

14 minute cut off 100 Double unders 20 Overhead squats 100 Double unders 12 GOOD push ups 100 Double unders 20 Dumbbell snatches 100...

3 Rounds for time: 21 Kettlebell swings 12 Ring rows 400m Run

10 minute cut off: 200 feet front rack walking lunge 50 DB box step ups 50 DB presses 200 feet bear crawl

15 minute AMRAP 19 Wall balls 19 Calorie Row

For time: 100 Single unders 400m Run 1000m Row 400m Run 100 Single unders

For time: 40 KB Swings 40 Walking lunges 40 DB Push Press 40 Sit ups 40 DB Front squats 40 Burpees 40 Double unders (or 20 DU attempts)

20 min. AMRAP: 10 ring rows 20 push ups 30 air squats

5 sets: 3 ea Turkish get ups ss/ 6 strict pull ups Max burpees in 5 minutes

5 sets: 1 Hang power snatch 1 Overhead squat 1 Hang squat snatch