15s

3 rounds:

15 KBS

15 K2E

15 KBS R

15 Sit Ups

15 KBS L

30 Double unders or 85 Jump ropes

Front Squats + Run

4 rounds

12 F. Squats 95/65

400M run

HOPE

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Burpee Deadlifts + Squats

5 rounds for time:
10 Burpee Deadlifts 135/95
15 Squats

Pushes and slalom 7/3/13

20 min AMRAP

15 Push Press

30 Slalom Jumps (Over Bar)

15 Push-ups

Run, Burpee-Pull-Sit-up 7/2/13

For Time:

800M Run

25 Burpee-Pull-ups

800M Run

100 Sit-ups

Snatches

5 Rounds
3 Snatch Pulls
5 Snatches
7 Over Head Squats
75/55

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