3 rounds of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to reconciliation Pole

2 rounds of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to “E”

1 round of:

• 10 x pushups
• 10 x bent over rows
• 10 x push press
• 10 x bicep curls

Run to Stop Sign

Every minute do 5 burpees while trying to complete the following:

• 10 Clean and Jerk
• 20 Trusters
• 30 Sit ups
• 40 Snatch
• 30 Situps
• 20 Thrusters
• 10 Clean and Jerk

Run to Spanish Banks first Parking Lot and back! That’s it!

1. 30 Seconds x Snatch
2. 30 Second x Lunge
3. 30 Second x Situps
4. 30 Second x Deadlifts
5. 30 Second x Push Press
6. 30 Second x Cleans
7. 3 minutes to run to Stop Sign
8. 30 Seconds x Snatch
9. 30 Second x Lunge
10. 30 Second x Situps
11. 30 Second x Deadlifts
12. 30 Second x Push Press
13. 30 Second x Cleans
14. 3 minutes to run to Stop Sign
15. 30 Seconds x Snatch
16. 30 Second x Lunge
17. 30 Second x Situps
18. 30 Second x Deadlifts
19. 30 Second x Push Press
20. 30 Second x Cleans
21. Run to Reconciliation Pole and Back

3 rounds (24 minutes)

• 1 min – Row
• 1 min – Push-ups
• 1 min – Skips
• 1 min – Burpees
• 1 min – Sit ups
• 3 min run to stop sign

50 Air Squats

50 Snatch

50 Double unders

Stairs

50 Sit ups

50 Something… I forgot

50 Cleans

Run to Wreck Beach with Ball

7 rounds of:

• 7 x Over a log
• 7 x Push ups
• 7 x Sit ups

Run back to USB

Run to Reconciliation pole

7,6,5,4,3,2,1 of:

• Thrusters
• Snatch
• Squat
• Deadlift
• Situps

In any order:

• 40 Pushups
• 40 Rows
• 40 Shoulder Presses
• 40 Situps

Run to Wreck Beach

30 Over the log burpees

Run back to USB

25 Minute time cap:

1. 50 x Skips
2. 5 x Clean and Jerks
3. 40 x Skips
4. 5 x Clean and Jerks
5. 30 x Skips
6. 5 x Clean and Jerks
7. 20 x Skips
8. 5 x Clean and Jerks
9. 10 x Skips
10. 5 x Clean and Jerks
11. Stairs
12. 50 weighted situps