20 sec on/ 10 sec off for 8 rounds of each:
Push ups
Box jumps
Renegade rows
Sit ups

AMRAP 20 min:
5 weighted get ups
5 hang power cleans
5 push press

Partner workout
Alternating 45 sec rounds of:
Railing push ups
Jump rope- single or double unders
x5
Rest 2 min
Knee ups 20s on/20s off for

4 rounds for time:
Run 400m
15 push ups
(if you’re not on a track or don’t have the distance measured, run at

21-15-9
Deadlift
Burpees
Times posted in comments.

5 rft:
30 jumping pull-ups
30 one arm snatches
100 m run
Awesome job guys and gals!

2 Minute Rounds of AMRAP-
Wallball
Wood chops
Deadlift
Jump rope
x4