AMRAP in 8 min of:
7 push-ups
7 kettlebell swings

5 rds for time of:
10 burpees
20 box jumps
30 push-ups
40 squats
50 lunges

For time 100, 75, 50, 25 reps of:
sit-ups
flutter kicks
push-ups

10 rds for time of:
5 burpees
10 sumos

AMRAP in 15 min of:
7 KB swings
7 push-ups

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Deadlift singles then:

5 rds for time of
20 jumpropes
20 lunges
20 boxjumps
20 kb swings

AMRAP in 30 min of:
10 hanging power cleans cleans
15 push-ups
20 squats

AMRAP in 20 min of:
10 burpees
15 sit-ups
20 ball slams

AMRAP in 20 min of:
5 inverted push-ups
10 ball twists
15 box jumps

AMRAP in 20 min of:
10 ball cleans
15 ball slams
20 push-ups

100 squats
9 push-ups
21 sit-ups
200 squats
15 push-ups
15 sit-ups
100 squats
21 push-ups
9 sit-ups

AMRAP in 20 min of:
10 kettlebell swings
10 boxjumps

AMRAP in 15 min of:
5 sumo
10 sit-ups
15 front squats

3 rds for time of:
30 kettlebell swings
30 burpees
30 sit-ups

5 rds for time of:
20 thrusters
30 sit-ups
40 lunges

9 rds for time of:
4 presses
1 deadlift
7 burpees
9 push-ups

AMRAP in 20 min of:
5 thrusters
7 hang power cleans
10 sumos

10 rds for times of:
12 burpees
12 sumos

AMRAP in 12 min of:
5 pushpress
10 goblet squats
10 lunge with db overhead

At JRS

Tabata
wallball/ballslam
KB swing/ burpee

" fight gone bad" style

pushpress
shuttle run
kettlebell swings
boxjumps
ball slams

AMRAP in 30 min of:
15 sumos
30 push-ups
45 squats
60 sit-ups

warm up: working on those jumpropes

For time:
120 sumos
120 dips

Shae at home:
AMRAP in 15 min of:
5 pull-ups( you go girl! )
5 push-ups
1 lap around yard
8 rds

AMRAP in 30 min of:
10 med ball cleans
15 ball slams
20 sit-ups

For time:
100 squats
9 HS push-ups
200 squats
18 HS push-ups
100 squats
21 HS push-ups

Welcome back "B" !

50 sit-ups

50 jump ropes

50 sit-ups

50 lunges

50 sit-ups

50 burpees

50 sit-ups

AMRAP in 30 min of:
20 sit-ups
15 thrusters
10 bench dips
5 box jumps

Fight gone bad style( 1 min each, 1 min rest after all exercises, 3 rds )
sandbag/med ball lifts
pushpress
sit-ups
shuttle run
kettlebell swings