Put on your runnin' shoes

1 mile buy-in

4 Rounds for Time:

10-Front Squats (155/105)

10-GHD Situps

10-Burpees

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This May Hurt

Buy In: 50 Dubs(100 Jumping Jack if shortage of jump ropes)

4 rounds:
15 Burpees
10 Thrusters 95/135
40yd Bear Crawl(20up/20bk)
15 Box Jumps
10 Power Cleans 95/135

Buy Out: 50 Dubs(100 Jumping Jack if shortage of jump ropes)

Eight

8 rounds for time:

200M Run
10 Hand Release Pushups
10 Wall Balls 14/20
10 Sumo Deadlifts 65/95

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Run run run

3 rounds for time:

800m Run
6 TGU 25/35
12 Hang squat clean 65/95
24 Toes to Bar

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Monday Monday

21-15-9-15-21

Deadlifts 125/185
Box Jumps 20/24"
Ab Mat Situps

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Beast

4 rounds for time:

400m Run
10 Hang Power Clean 105/155
15 Burpees
20 Box Jumps 20/24"

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Ladder

10-8-6-4-2-4-6-8-10

Barbell Lunges (each) 65/95
WTF's
DB Squat Cleans 20/30

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Monday Monday

5 Rounds for Time:

200m Run
15 Wall Balls 16/20
15 Pull-Ups
15 Hollow Rocks

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