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As Many Rounds As Possible in 20 minutes 6 Deadlifts (heavy) 12 Push Ups 100 Single Unders
3 Rounds for Time 30 Goblet Squats 30 Push Ups 30 Sit Ups
For Time 40 Kettle Bell Swings 10 Box Jumps 10 Sit Ups 30 Kettle Bell Swings 10 Box Jumps 20 Sit Ups 20 Kettle Bell Swings 10 Box Jumps 30 Sit Ups 10 Kettle Bell Swings 10 Box Jumps 40 Sit Ups
Lucky Number 7 7 Rounds for Time 7 Push Ups 7 Kettle Bell Swings 7 Seated Kettle Bell Twists 7 Good Mornings 7 Body Weight Squats 7 Box Jumps 7 Sit Ups
As Many Rounds As Possible in 20 minutes 15 Squats 15 Sit Ups 15 Medicine Ball Thrusters
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
21-15-9 Overhead Squats Burpees
3 Rounds 1 min Sumo Deadlift High Pull 1 min Push Ups 1 min Sit Ups 1 min Kettle Bell Swings 1 min Box Jumps Complete one minute of each exercise for max reps, after each minute is up move immediately from one exercise to the next as the time does not stop. After completing all 5 exercises you get one minute rest before you start the next round.
7 Rounds for Time 5 Burpees 10 Push Press 15 Box Jumps
5 Rounds for Time 10 Hang Cleans 100 Single Unders
