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

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"