5 rounds for time of:

400m run

30 tuck situps 

4 rounds for time of:

30 double unders

30 squats

30 pushups

Try to beat time from 7/20/10 

Skip 1 mile

Run 1 mile

20 stair laps 

Double KB Deadlifts

Alternating with a partner, ladder up to failure. Then switch to 1 kb until partner fail OR do two more sets.

1 mile run

50 headstand bends 

7 min 30 sec of pullups and double squats. Ladder up starting at 1 pullup, 2 squats.

30 sec rest.

 7 min 30 sec of pushups and double squats. Ladder up starting at 1 pushup, 2 squats.

Pushups score should beat pullup score. Try to beat it by as much as possible. 

4 rounds for time of:

25 double unders

25 squats

25 pushups 

Tabatas!

KB Squat

KB Push Press

KB Swing 

Donkey Kong

21-15-9

Burpees

KB Swings

Box Jumps

Running Up and Down stairs in between each excersise.