Dan Broughton

10-8-6-4-2-4-6-8-10 goblet squats knees to elbow  

20 min AMRAP: 100 m farmer carry 20 ring rows 20 plate ground 2 OH 20 mountain climbers    

For time: 30-20-10 burpees goblet squats v-ups

3 rounds for time of: 800 m run 30 DB thrusters 5 wall walks

3 rounds for time of: 12 ring rows 12 Russian twist 12 OH plate lunges Then 21-15-9 wallballs ring push-ups

EMOM 9 minutes: Minute 1: 6 pull-ups Minute 2: 10 HR push ups Minute 3: 10 jumping lunges THEN 10 minute AMRAP: 30 jump rope 20 squats 10 Renegade row  

Part I 3 rounds NOT for time: 20 mountain climbers 20 russian twist Part II 4 rounds for time: 16 lateral abmat hops (Jump and land with 2 feet) 12 wall balls 8 sit ups  

8 rounds for time of: 8 box jumps 8 burpees 8 knees to elbow

800 m run then 5 rounds of 10 Plate G2O 6 pull-ups then 800 m run  

5 min AMRAP 15 lunges 15 squats Rest 2 minutes 5 min AMRAP 15 sit-ups 15 mountain climbers Rest 2 minutes 5 minute AMRAP 200 m run 15 plate ground to OH