7.1

As Many Reps As Possible in 15 min:

10 KTC 

10 wall balls

10 push ups

10 overhead plate lunges

6.26

4 rounds 

15 kbs

10 shoulder presses w barbell

5 pull ups

200m run/ 250m row

6.23

10 knees to chest

20 wall balls

30 ball slams 

40 calories on the rower

50 sit ups

3 rounds:

20 dumbbell thrusters

30  push ups 

40 supine bicycle (single count)

50 walking lunges (singles)

40 mountain climbers

30 kbs

20 seated med ball twists

10 burpees

6.19

5 rounds:

300/200m row

20 ball slams

20 wall balls

6.17

EMOM for 20:

BURPEE with an overhead plate press adding 1 rep per minute ( 25# men /15# women)

Perform a burpee (chest to the ground) with hands placed outside of the plate on the ground. Then pick up the plate on the way up from the burpee and use hips to elevate plate from the ground to over head press. After reps are complete, drop the weight down and rest the remainder of the minute.
0:00-1:00- 1 burpee over head press (OHP)
1:00-2:00- 2 burpees with OHP
2:00-3:00- 3 " "
3:00-4:00- 4  ETC...



Then

4 rounds of:
10 wall balls
10 toes to bar

6.12

5 rounds

400m run/ row

15 stability ball/ ab mat sit ups 

10 dumbell thrusters 

5 pull ups

6.10

20-16-12-8-4

Kbs

Toes to bar (ktc)

Jumping squats

6.5

Indoor due to rain:

Meet at high bay room

50 knees to chest

200/100m row

40  wall balls

200/100m row

30 dumbell thrusters 

200/100m row 

20 ball slams

200/100m row

10 burpee pull ups or box jumps

Finish w 50 barbell presses 

6.3

Outdoor:

4 rounds of-

Bridge run

2 rope climbs

15 sit ups

15 push ups

2 monkey bar passes 

Finish w 3x 10 dips

Indoor:

4 rounds of:

600m run (3laps)

15 sit ups

15 push ups

15 jumping pull ups 

15 kbs

Finish w 3 x10 dips