RNG
800 Meter Run
30 Dumbbell Snatch
60 Box Jumps
24/18 Calorie Bike
30 Box Jump
60 Dumbbell Snatch
200 Meter Run
30 Dumbbell Step Up
60 V-Ups
24/18 Calorie Bike
30 Dumbbell Lunges
60 Shoulder Taps
800 Meter Run
30 Shoulder Taps
60 Lunges
(OUTDOOR)

"Hotshot 19"
6 Rounds
30 Squats
19 Cleans
7 Strict Pull Ups
400 Meter Run
(OUTDOOR)

"betty"
On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean
(OUTDOOR)

"The Business"
0-5 Minutes
500 Meter Row + 50 Sit Ups
5-10 Minutes
500 Meter Row + 50 push Ups
10-15 Minutes
500 Meter Row + 50 Hollow Rocks
15-20 Minutes
500 Meter Row + 50 Superman Rocks
(OUTDOOR)

"Narrow Road"
5 Rounds
30 Double Unders
10 Dumbbell Thrusters
5 Bar Muscle Ups
10 Dumbbell Thrusters
30 Double Unders
(INDOOR)