4RDS:

400m run
15 Box Jumps @ 24"
5 HSPUS

40 Box Jumps
120 Singles
40 Squats
400m Run

7:19

20 Box Jumps
60 Singles
20 Squats
200m Run

3:03

10 Box Jumps
30 Singles
10 Squats
100m Run

1:17

AMRAP 20:
100m walking lunges
300m run
10 box jumps @ 24"

3 rounds + 5m walking lunges @ Sun Valley track

15 x 5 Handstand Pushups

15-14-13...3-2-1 reps of:
Burpees
20m walk between efforts

14:30 

3 x 1200m, rest 3:00, hold efforts within 3-5 seconds*

15 Box Jumps (24') for each penalty.


1: 5:30
2: 5:25
3: 5:34*

"Football Gone Bad"

Three one-minute rounds of:
1: Squat Thrusters..................18,15,18 (35)
2: Box Jumps.........................22, 22, 21
3: Pushups.............................38, 34, 31
4: Singles...............................110,110,110
5: Burpees.............................15, 14, 12

1000m run
  7 rounds of:
     7 HSPUS
     7 Pistols
1000m run

18:18

3 x 800m run
10 Box Jumps between sets (24")

400m run
21 Box Jumps (24")
21 Pushups
400m run
15 Box Jumps (24")
15 Pushups
400m run
9 Box Jumps (24")
9 Pushups

9:52 
 
3 rounds, for reps
Max Reps of Single Unders in 2-minutes
-rest 1-minute

1: 200
2: 220
3: 235

Thursday April 12th

3 RFT:
:30 second handstand hold
50 squats

6:34

Part 1: TASK
Complete as many rounds as possible in 7 minutes of:
5 Burpees
10 Box Jumps

-7 min rest-

Part 2: TIME
Complete the number of reps from your score in Part 1, for time.


Part1: 6 rounds, 7 Box Jumps
Part 2: 6:50

80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats

13:53

AMRAP 17:

10 Burpees
100 Singles

7 rounds + 45 singles

21-15-9 reps of:
Burpees
Lunges

4:32

All reps unbroken.

-then-

"Short Tosh"
3 x (100m+200m+400m run)
Work:Rest 1:1

Total Time: 16:18

-then-

10 RDS:
:30 seconds box jumps
:30 seconds rest

Rounds 1-7 and 9: 11 Box Jumps
Round 8: 12 Box Jumps
Round 10: 13 Box Jumps