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

AMRAP in 20 min of:
10 push-ups
20 sit-ups
30 jumpropes

AMRAP in 20 min of:
5 boxjumps
10 deadlifts
run to log and back

AMRAP in 12 min of:
10 med ball cleans
15 ball slams
Shae really working on them with form.

100 Burpees for time.
Yeah baby!!

heavy presses

AMRAP in 8 min of:
kettlebell swings
push-ups

Fight gone bad style:
kettlebell swings
shuttle runs
pushpress
sit-ups
sandbag lifts to the shoulder

Pull-ups, max reps till you come off the bar.

AMRAP in 7 min of:
5 thruster
10 burpees

morning class
5 rds for time of:
10 sumos
20 push-ups
30 sit-ups
40 sit-ups
50 squats

Evening class
box jump cleans

AMRAP in 12 min of:
10 cleans
10 box jumps
10 deadlifts

5 rds for time of:
20 sumos
30 push-ups
40 sit-ups
50 squats

20 rds for time of:
5 sumos
5 push-ups
5 sit-ups
5 squats

AMRAP in 20 min of:
box jumps
ball slams
med ball cleans

back squats 5-5-5-5-5
AMRAP in 5 min of:
squat clean burpees

moderate deadlifts
Tabata intervals of:
push-press, box jumps, kettlebell swings, deadlifts"

AMRAP in 20 min of:
15 sumos
30 push-ups
45 squats

Morning class
4 presses
1 deadlift
7 burpees
9 push-ups
Evening class
2 deadlifts
4 presses
6 swings
8 squats
10 rds for time

morning class
AMRAP in 20 min of:
10 ballslams
10 ball cleans
10 broad jumps

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

4 laps
100 squats
100 pushpress
200 pushup
300 squat

AMRAP in 15 min/ with two 1 min break
10 swings
10 goblet squats
20 sit-ups

AMRAP in 20 min of:
10 Box jumps
10 ball slams
10 push-ups
3 min break, then

AMRAP in 15 min of:
5 lying elbows to knees
10 ball cleans
15 lunges per leg