For time:
8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 18″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 18″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 18″

10:32

3 RFT:
30 Wall Balls @ 12lbs
30 Pushups
30 Situps
90 Singles

12:32

Tabata One-Arm DB Static Hold @ 50lbs
Tabata Mash-up  Squats & Lunges

5 X 5 DB Shoulder Press
50 Singles between efforts

25-35-45-50-55lbs

AMRAP 14:

10 HSPU
20 Lunges
100 Singles

5 + 5 HSPUS

4RFT:

400m run
100 Jump Rope Singles

@ Sun Valley Track

11:07

3 RDS:
400m run
21 OWLS
12 Pushups

"Kelly"

3 RFT:
400m Run
30 Box Jumps
30 Wall Balls @ 12lbs

All sets unbroken.

Tabata Mashup
45lb Plate Push
Jump Rope

5 RDS:
10 HSPUS
10 Pistols (r/l)

AbWork

"Nick"
7 rounds for time of:
30 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups

11:51

Burner on the shoulders!!

5 rounds of:
1 min wall ball @ 12#
1 min rest
1 min burpees
1 min rest

Thursday:
800m run
15 pistols, each leg
25 situps
12 pistols, each leg
25 situps
9 pistols, each leg
25 situps
800m run

15-12-9-6-3 reps of:

Bench Press @ 135lbs
HSPUS

13:07

Brutal!!

"Diane"
21-15-9 rep of:
185lbs Deadlifts
HSPUS (Strict)

6:59
***********************
30 Burpees
90 Singles
30 DB Swings @ 50lbs
5M Jingle Jangles, 30 lengths

6:59

10-1 reps of:
DB Thrusters @ 20lbs
Swiss Ball Pushups

Tabata Squats

1000m Run
30 HSPUS
1000m Run

11:59

15/10/5 on HSPUS

800m run
9 Back Squats @ 185lbs
18 DB Push Press @ 40lbs
800m run
7 Back Squats @ 185lbs
14 DB Push Press @ 40lbs
800m run
5 Back Squats @ 185lbs
10 DB Push Press @ 40lbs

"Helen-ish"

3 RDS:
400m run
21 DB Swings @ 50lbs
R1: 12 Pullups
R2: 12 HSPUS
R3: 12 Dips

Tabata Jump Rope

"Annie"

50-40-30-20-10 reps of:
Jump Rope (3x)
Situps

"Abbatte"
Run 1 mile
45lb DB Clean and jerk, 21 reps
Run 800 meters
45lb DB Clean and jerk, 21 reps
Run 1 Mile

30:22

Back Squat 3 x 3
160-200-250lbs

5RFT:
18 OWLS @ 45lbs
21 Burpees

15:37

5 RDS:
:30 singles
:30 rest