Front squats + Jumps

3 Rounds: 10 Front Squats (135/95) 20 Jumps over bar

Push Ups + Sit Ups + Pull Ups

15 Min AMRAP
9 Hand Release Pushups
9 Butterfly Situps 
9 Pull-ups

Cardio Circuit

MetCon Circuit

30/10

- Ropes

- Alt Landmine Presses

- Row

- Burpees

- Shuttle runs

- Soccer Skips

Cleans, Pull ups, Jumping jacks

AMRAP 15

3 Power Cleans 135/95

5 Pull Ups

30 Jumping Jacks

Lucky 7s

7 rounds

7 Double Unders
7 sit ups
7 Push Ups
7 Squats
7 Jumping Jacks
7 Knees to elbow 
7 Box Jumps

30 Reppers

30 Reps for total time of:

Bench Press

Then

Shoulder Press

Then

Back Squat

Then

DB Snatch (30 each arm)

1Min rest between each

Fight Gone Bad

Fight Gone Bad

 
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)