21 Calorie Row

7 Deadlifts /205

14 Situps

4 Rounds

45 Kettlebell Swings

400 meter Run

35 Kettlebell Swings

800 Meter Run

25 Kettlebell Swings

1200 Meter Run

15 Kettlebell Swings

400 meter repeats.

Run 400 meters, walk 400 meters. 5 rounds

Jumprope 25 reps

Power Clean, Hang Clean – 135

15 Rounds

Row 21 calories

Deadlift 185 7 reps

14 Situps ( abmat style )

repeat 4 times

Murph

Murph. Modified.

Weighted Vest 1 mile ( walk if you must )

100 pullups. Time cap is 15 minutes.

200 Pushups Time Cap 20 minutes

300 Squats: Time Cap 40 minutes

Weighted Vest 1 mile ( walk if you must )

Rest Again. Tomorrow will be worth it

5 Turkish Get Up left then Right

every other minute on the minute.

When you fail, start with 1 and add one until you fail again but do it every minute on the minute.

40 Burpees

30 Clean and Jerk

20 calorie Row

100 Double Unders