150 Burpees for time.
It’s the last workout of 2009 so make it count!
I can’t wait to get back with all

Part 1
Push press ladder
5, 10, 15, 20, 25 lbs (10/8/6/4/2)
Deadlift ladder
35, 53, 70 (9/6/3)
35, 45, 95 (9/6/3)
4 rounds with 2

Photo from Insanewiches
OK guys! It’s time to get as serious about your eating as you’ve been about your bootcamp effort.

3 rft:
530 m run
21 kettlebell swings
12 jumping pull-ups

50 Broad Jump Burpees
Perform a normal push up burpee. When you reach the standing position, instead of jumping straight up,

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.