RMSDF

As many rounds as possible in 20 minutes of:
5 Push-ups
10 Double Unders
15 Sit-up (standard)s
20 Mountain Climbers

Post total rounds.

3 rounds of:

Row 1 minute

Rest 1 minute

Sit-up (abmat) 1 minute

Rest 1 minute

Burpee 1 minute

Medicine Ball chest pass w/ Run 1 minute

Rest 1 minute

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 5 rds not for time

5 weighted pull ups (chest to bar)

5 weighted box jumps

AMRAP in 15 Minutes

Use the same weight for everything Kettlebells or Barbell

8 Push Press

16 Back Squats

8 Floor Presses

5x1

Over Head Squats

Another Fight Gone Bad

Wall ball

Pull Ups

Row

Sit ups

Sledge Hammer Strikes

150 Sumo DL High Pulls

every 25 reps do 15 v-sit ups

"Jacob's Ladder"

5  Deadlift
5 Cleans
5 Front Squats
5 Push Press

Start at the bar. See how far you can go in 10 Minutes, adding 5 or more pounds each round.

Tabata

Alternating between

KB Swings & Pull ups for a total of 16 rds

"Broomstick Mile"
25 Back Squat
25 Front Squat
25 Overhead Squat
400m Run
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Snatch

400m Run