4 rounds each for time of:
Run 400 meters
Spiderman Crawl, hallway
Bear Crawl, hallway
Broad Jumps, hallway

Rest as much as needed between rounds.

For time:
50 Pushups
50 Box Jumps
50 Jumping Pullups
50 Wall Ball Shots
50 Back Extensions
50 Burpees
50 Steps, Walking Lunge
50 Pushups

With a team of 3 complete as many #45 Bar squats as possible in 15 minutes.

While one member of the team is doing squats the other two are doing situps and jump rope. Any member of the team may call for a switch at which time the team members rotate exercises. Use strategy and communication to maximize the number of team squats.

Complete 15-14-13-12-11-…-3-2-1 reps for time of:
Burpees
Pull-ups

Do a tabata interval of each with one minute rest between:
Double Unders, jump rope
Push-up
Lateral Jumps
Toes 2 Bar
Overhead Squat

Front Squats
Dips
Seated Row
Lat Pulldown
1 arm clean
Push-ups

5 rounds for time of:
Deadlift, 5 reps
5 Handstand Push-ups
5 Pull-ups (assisted, dead-hang, or weighted)

While Team A is performing the deadlift/push-up workout, Team Alpha performs as many double unders as possible. When all members of Team A are finished there will be a 2 minute break then Teams switch roles.

3 rounds done 20-15-10 reps for time of:
Run 800 meters
Thrusters
Pull-ups

Chin over the bar

4 Dumbbell Snatch
4 Dumbbell Swing
4 Dumbbell Clean & Jerks

All three exercises are performed with a single dumbbell in the right hand. Then all three exercises are performed with the dumbbell in the left hand. This makes two rounds, complete as many rounds as possible in 4 minutes. Rest 2 minutes, select a new weight. Do this 4 times.

Functional movements at any age

Three 1 minute rounds for time:
Thrusters (#95/#65)
Box Jumps 20″ box
Double Unders
Push-ups
Calorie Row
Rest 1 minute between rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.