Push Press
5x3, reps at 85%

Bike
Tabata for Calories

Abs
Tabata
Tuck Crunches
DB Russian Twists

"Ollis"
AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

"B.O.T.A"
With a Partner
2 Rounds
150 Wall Balls
150 Sit Ups

"Move The Needle"
0-5:00
400 Meter Run
80 Double Unders
5:00-10:00
300 Meter Run
60 Double Unders
30 Kettlebell Swings
10-15:00
200 Meter Run
40 Double Unders
20 Kettlebell Swings
6 Wall Walks

"Cookie"
4 x 3:00 on/2:00 off
10 Deadlifts
5 Legless Rope Climbs
Max Calorie Row

"Mary"
AMRAP 20
5 Handstand Push Ups
10 Pistols
15 Pull Ups

"Stay a Thousand Years"
4 Rounds
500/400 Meter Row
10 Back Squats
Rest 4 Minute
4 Rounds
18/14 Calorie Bike
10 DB Floor Press