7.31

5 rounds of:

5 pull ups 

10 dumbell thrusters 

15 KTC 

400m run

7.29

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

AMRAP 6

4 burpees 

6 box jumps 

8  seated ball twists 

AMRAP 4

3 HSPU 

6 KBS

9 jumping squats

Keep track of your rounds. Rest no more than 3 mins between AMRAPS. If 1 min. is enough, rest then you aren't  keeping the intensity high enough! Beat your first  AMRAP 4 score. 

7.22

4 rounds:

400m run/ row 
8 pull ups
10 dips
12 wall balls



with a partner:

4 rounds:
25 sit ups
25 push ups
25 mountain climbers

7.17

4 rounds
25 wall balls
25 ball slams
250m row

then
25 burpee box jumps for time

25 knees to chest for time

7.12

E2MOM 20

4 pull ups

8 push ups 

12 med ball twists (singles)

16 body weight squats

0:00

2:00

4:00

6:00

Etc... Complete work as quickly and safely as possible then rest the remaining time until next interval begins

7.3

30 seconds on 30 seconds off for 4 rounds at each station. 1 min to transition to the next station Maximum effort required!

pull ups

box jumps

pledge push ups


400m run
100m sprint (walk curves) x 4 total laps
40 sit ups
40 jumping squats
4x 50 second planks 
400m cool down