Filthy Fifty For Time 50 Box Jumps 50 Jumping Pull Ups 50 Kettle Bell Swings 50 Walking Lunge Steps 50 Knees 2 Elbows 50 Push Press 50 Good Mornings 50 Wall Balls 50 Double Unders
Helen 3 Rounds for Time 400 m Run 21 Kettle Bell Swings 12 Pull Ups
Black Jack Kettle Bell Swings & Sit Ups 20 & 1 19 & 2 18 & 3 17 & 4 16 & 5 15 & 6 14 & 7 13 & 8 12 & 9 11 & 10 10 & 11 9 & 12 8 & 13 7 & 14 6 & 15 5 & 16 4 & 17 3 & 18 2 & 19 1 & 20
For Time 800 m Run 28 Kettle Bell Swings 28 Pull Ups 28 Medicine Ball Cleans 28 Pull Ups 800 m Run
5 Rounds for Time 10 Deadlifts 10 Burpees
10 Rounds for Time 10 Kettle Bell Swings 10 Push Ups 10 Sit Ups
Fight Gone Bad 3 Rounds Sumo Deadlift High Pull Push Press Box Jump Wall Ball Row Perform each exercise for 1 minute. On "rotate" immediately start next exercise as time does not stop between exercises. After completing all 5 exercises 1 minute rest before next round
5 Rounds for Time 40 Kettle Bell Swings 30 Sit Ups 20 Box Jumps
Tabata 8 rounds per exercise 20 seconds exercise with 10 seconds rest. 1 minutes rest between exercises. Kettle Bell Swings Sit Ups Pull Ups Goblet Squats
21*15*9 Deadlifts Hands on Bar Push Ups * = 400 m Run
