20 min amrap:
20 db swings unbroken
20 push ups unbroken
20 wall ball unbroken (if you don't have a medicine ball, do db thrusters)
unbroken means just that. You must perform all 20 reps without stopping. If you cannot do 20 reps, rest until you can!

for time:
200m run
30 burpees
400m run
20 burpees
600m run
10 burpees

of:
max pull ups minimum 8 assisted if needed
1 min rest
max push ups minimum 10
2 min rest
repeat beginning with pull ups


For time:
lunge 400m

wod
800m run
50 v up

post time in comments

Back squats
5-5-5

15 min amrap:
10 Recline pulls
10 push ups
10 Box jumps

Pull ups of any kind
3 x max reps


wod
for time:
25m swim
25 push ups
50m swim
50 squats
75m swim
75 v ups
75m swim
50 squats
25 push ups
25m swim

post reps and time in comments

wod
for time:
400m run
30 burpees
400m run
30 pull ups
400m run
30 push ups
400m run

Push Press
5-5-5

As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats

if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support.

post loads and total rounds in comments

What combination of energy systems does your sport demand??

LIKE WHAT I'M SEEING BUT NO LEG PRESS!!! TRY AND DO SOME FORM OF WEIGHTED SUATS:)

for time:
wod
100m swim
50 v ups
100m swim
50 push ups
100m swim
50 air squats
100m swim

post time in comments

To learn more about the benifits of the Olympic Lifts, read HERE

wod
overhead squats
5-5-5-5-5 (try to increase the load/weight every set)
between sets, complete 20 v ups

5 rounds for time:
10 handstand push ups
20 air squats

post loads for overhead squats and time for wod in comments

I'm not seeing the posts that I want. Where is everyone???

wod
15 min amrap:
5 handstand push ups (modify as needed)
10 lunges (5 each leg)
15 pull ups (jumping if needed)

Great article on fitness. "What is Fitness?" Great definitions that are clear. If it's not observable, measurable, and repeatable it's worthless information.

run or row 5K

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800m run
25 dips or reverse dips
10 burpees
15 dips reverse dips
15 burpees
10 dips reverse dips
25 burpees
800m run

do reverse dips as an easier alternative to dips

post time in comments