Dan Broughton

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

4×400 m Rest 2 minutes in between THEN Jump Rope and Sit ups 100/20 80/30 60/40 40/50  

AMRAP 15 minutes 50 KB Deadlifts 50 Wallballs 50 Calorie Row 50 HR push-ups

12 min AMRAP 12 KB SDHP 12 squats 12 sit ups then 2 rounds for time: 400 m run 20 goblet squats (use the same weight used in benchmark workout)

In teams of 3 200 m run 300 squats 300 lunges 300 push ups 300 box steps 200 m run  

15 min AMRAP 200 m run 21 KB swings 15 sit ups 9 DB thrusters        

5 min AMRAP: 10 push press 10 Squat jumps 10 Side planks THEN 400m run REST 5 min AMRAP 10 wall balls 10 DB lunges 10 v-ups THEN 400 m run