FOR TIME

400M Run with 45 LBS plate
50 Air Squats
400M Run with 45 LBS plate
50 Pull Ups
400M Run with 45 LBS plate
50 Push Ups

Post Time

REST DAY

REST DAY

Body Weight Bench For Time

60 Bench Press at Body Weight

Post Weight and Time

Tabata Run

5 Min Round
20 Sec Sprint
10 Sec Walk

Rest 1 Min

5 Min Round
20 Sec Sprint
10 Sec Walk

Score is total distance covered

15 Min AMRAP

3 Back Squats at 185 LBS
3 Muscle ups or 6 Pull ups
3 Push and Jerks at 185 LBS

Post Time

3 Rounds For Time

500M Row
50 GHB Sit Ups or 100 Regular Sit Ups
50 Box Jumps
50 Push-ups

Post Time