10 rounds, each for time of:
Hill sprint or stairs

20 Seconds of Max Watt bike effort 20 seconds of rest

10 seconds of Max Watt Row effort 20 seconds rest

Pullups 5-5-5-5-5-5-5 reps
Broad jump 3-3-3-3-3 -3-3reps

Annie

50,40,30,20,10

Situps and Double Unders

Alternating until finished.

Karen 150 WallBall for time.

W 14 lb Ball

men 20 lb Ball

Target is 3 feet beyond your extended fingertips

10 Broad Jumps

10 Box Jumps

10 Rounds

10 KBell Deadlift

10 KBell Swing

10 Goblet Squat

8 Rounds

Remember

Find something that you hate. and do it.

Racked alternating lunges* (20)
Goblet squats (10)
Toes-to-bar (10)

5 rounds

Manmakers* (5)
Jumping lunges (20)
Russian twist with kettlebell (20)

3 Rounds