21-15-09

Wall Ball

Kettlebell Swings Box Jump 

500 Meters Row

 40 Squats

 30 Sit-ups

 20 Pushups

 10 Jumping Pull Ups 

10 Calories on Bike

10-8-6-4-2

Overhead Squats

Burpees

20 Calories on Bike

3 Rounds

10 Clean and Jerk

200 Meter Run 

5 Rounds

10 Med Ball Cleans 

30’ Lunges 

7 Sumo Deadlift High Pull

7 Pushups

3 Pull Ups

7 minutes of Work 

4 Rounds

10 Front Squats

20 Anchored Sit Ups

300 Meter Row

5 Rounds

10 Box Jumps

15 Sit-ups

10 Ring Row 

10 Minute AMRAP

10 Bell Swings

10 Box Jumps

2 Rope Floor Pulls

200 Meter Run

10, 8,6,4,2

Deadlift

DB Press

200 Meter Run