Workout

For time:
15 Jump Touch Burpees
4 Shuttle Runs
20 Jump Touch Burpees
6 Shuttle Runs
25 Jump Touch Burpees
8 Shuttle Runs
30 Jump Touch Burpees
10 Shuttle Runs
25 Jump Touch Burpees
8 Shuttle Runs
20 Jump Touch Burpees
6 Shuttle Runs
15 Jump Touch Burpees
4 Shuttle Runs

20:00 cap

Workout

3 rounds for time of:
50/40 Row Calories
50 AbMat Sit-ups

Rest day or make-up day

Workout

For time:
Run, 400 m
Kettlebell Farmers Carry, 70/53 lbs, 100 m
21 Ring Dips
Run, 400 m
Kettlebell Farmers Carry, 70/53 lbs, 100 m
15 Ring Dips
Run, 400 m
Kettlebell Farmers Carry, 70/53 lbs, 100 m
9 Ring Dips

Workout

Back Squat
10-8-6-4-2

Workout

“Ingrid”

10 rounds for time of:
3 Snatches, 135/95 lbs
3 Burpees Over Bar

Rest day or make-up day

Workout

“Grettel”

10 rounds for time of:
3 Clean & Jerks, 135/95 lbs
3 Bar Facing Burpees

Workout

“Adrian”

7 rounds for time of:
3 Forward Rolls
5 Wall Climbs
7 Toes To Bars
9 Box Jump (30 in.)s

Workout

Bench Press
10-10-10-10-10