021513

AMRAP 24

Cone Run

12 KB Swings

6 Toes To Bar

12 Push-ups

021314

AMRAP 15

1 KB Swing, 1 Box Jump, 1 Burpee

then 2,2,2 and so on for the 15 minutes

021213

AMRAP 20

10 Kb Deadlifts ( i will show)

5 Pull-ups

5 Toes to Bar

10 Hollow Rocks click here for demo

021113

5 Rounds for time:

15 Squats with Weight (either plate or KB)

10 KB Push Press (5 each arm)

5 Burpees

short cone run

rest 1 minute

* 24 minute time cap

020813

AMRAP 20
12 SDHP
10 box jumps \ 20 step ups
8 Toes to Bar
Cone Run

020513

AMRAP 16

2 cone runs
21 KB thrusters ( i will be down to explain)
12 KB SDHP

020413

AMRAP 20

Cone Run
5 Goblet Squats
10 Burpees
5 Goblet Squats

020113

AMRAP 24

Cone Run
5 Pull-ups
10 SDHP
15 Air Squats
10 SDHP
5 Pull-ups