For time: Ladder 20 - 1 Burpee 1 - 20 [...]

For time : 15 12 9 6 3 Dual KB/DB/resistance [...]

For time 150 single arm Dumbell thruster EMOM 5 Lateral [...]

31 Min Amrap: 31 Burpee over object 31 Ground to [...]

Every 5 Min x 25 Mins 200M sprint (walk back [...]

Emom x 20min Min 1 : 12 Burpees Min 2: 20 sit up Min [...]

For time: 5 rounds 10 Thruster 10 Man maker Max [...]

8 Min Amrap 2 burpee 4 squat 4 burpee 8 [...]

Metcon: 40 Min Amrap 200m run 5, 10, 15 ......... [...]

3 Min Amrap Max Alt jump lunges -Rest 2 Min- [...]