Captain America

10 Rounds:

20 air squats
10 hang squat snatches (65/95)

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Matt's favorite

AMRAP in 20 minutes:

400M Run
Pullups (max rep)

Count # of rounds and max pullups

Tabata

Each movement is 8 rounds of 20 sec work followed by 10 sec rest:

Lunges
Situps
Pushups
SDLHP 45/65
Jump Rope

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SWAT

4 Rounds:

15 Hang Power Cleans (65/95)
20 Burpees
25 K.B. Swings (35/53)

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Ready to Run

800 m Run
21 Clean & Jerks (65/135)
21 Box Jumps
21 Pull Ups
200m Run
15 Clean & Jerks (65/135)
15 Box Jumps
15 Pull Ups
800m Run
9 Clean & Jerks (65/135)
9 Box Jumps
9 Pull Ups

3-2-1-GO