TGIF

10 rounds:

5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200

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Crusher

7 rounds of 7:

Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run

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Heat It Up

4 Rounds:

400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups

Outside on the track!!

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T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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