Nice day for a run!

For time:

21 Box jumps > Knees to Elbows > 400m run
15 Box jumps > Knees to Elbows > 200m run
9 Box jumps > Knees to Elbows > 100m run

Nice day for a run!

Dip, Press, RUN!

15 minute AMRAP:

12 Ring Dips +
12 95lb Push Press +
Suicide Sprint

Renegade Tuesday

5 Rounds for Time:

(Dumbell Renegade Row > Pushup > Clean > Thruster) X 7
then
100 Step-overs

Burpee Pull-ups + v-ups

For time:
50 Burpee Pull-Ups + 50 single-leg v-ups

Friday WOD

4 Rounds for Time:
300M run (to Sussex and back) + 100 Mountain Climbers

Thruster + Situps

For time:

10-9-8-7-6-5-4-3-2-1
Thruster + Situps

Pull-ups + SDHP + Jump ropes

5 rounds for time:
12 Pull-ups +
12 SDHPs (95/45) +
100 Jump ropes