8x:

20 sec jumping lunges

10 sec rest

20 sec hollow rock

10 sec rest

20 sec pushups

10 sec rest

20 sec quarter squat jumps

10 sec rest

20 sec tuck ups

10 sec rest

6 stations, 4 min at each station, EMOM the movements and alternate which movement on each minute:

A1: 10 count fast feet + 1 burpee

A2: plank hold

B1: skaters w/ a plate

B2: air squats

C1: jumping lunges

C2: pushups

D1: med ball situps

D2: med ball ground to overhead

E1: db curl + overhead press

E2: flutterkicks

F1: turf shuttle runs

F2: assault bike

30min AMRAP:
10 down and back runs (15 m each way) - down is slow jog, back is a sprint
15 power snatch @ 65
20 jumping lunges
15 pullups
20 wall balls @ 14 lbs 9'
(4 rounds minus 9 reps)

Power clean 10 min build to heavy single:
3-(1x7) @ 115-125-135-145(f)-145-155(f)-155(f)-155(f)
I could get the 155s up to chest height, but wasn't dropping under / getting my elbows through quick enough.

Then 5 min AMRAP;
10 deadlifts @ 135
50 double unders
2 rounds +10+17

Then 5 min AMRAP:
15 Russian KB swing @ 24kg
10 jumping lunges.

I did 1 round, then stopped because it seemed stupid to do jumping lunges in between sprint days. After talking to Tony about it, I swapped out the lunges for 20 double unders and got through 2 rounds + 15 kb swings in ~2.5 minutes.

12 Days of Christmas at my parents' house (performed like the song):
1 handstand pushup descent
2 broad jump
3 pushups
4 V-ups
5 chair dips
6 walking lunges
7 tuck jumps
8 squats
9 situps
10 second plank
11 knees-on-couch handstand pushup (aka overhead press?)
12 jumping lunges

Took a break in the middle of the 8th day to shovel the driveway.

Yay mornings!

Warmup:
500m row
active stretch

2 rounds of:
5 kipping pullups
5 strict pullups
10 overhead walking lunges (25 lb plate)
5 varied height box jumps


Workout:
Thruster 5-5-5 @ 35-35-55 (just working on technique)

4 rounds for time of:
20 wall ball (14kg)
20 pullups
20 jumping lunges
20 box jumps (20")
3 min. rest

30:18

Warm up:
Stuff

Workout:
Back squat 3-3-3 @ 135-155-175

Metcon:
For total reps:
15 on/15 on/30 off x 3 (singles/double-unders)
15 on/15 on/30 off x 3 (kb swings (16kg)/jumping lunges)

30 on/30 on/60 off x 3 (singles/double-unders)
30 on/30 on/60 off x 3 (kb swings (16kg)/jumping lunges)

617 reps. Wooty!

Warmup:
20 burpees (I was late)
Burgener PVC warmup

Hold vertical on rings while partner duck walks/lunges
Med ball getups while other partner duck walks/lunges
Duck walk ~15m
Walking lunges ~15m

Hold vertical on rings while partner lizard pushups/lunges
Med ball getups while other partner lizard pushups/lunges
Lizard pushups ~15m
Walking lunges ~15m


Workout:
For time:
4 rounds of:
20 jumping lunges
100m run
30 box jumps
30 pullups

30:54

Nemefit!

Warmup:
400m run
PVC stretches
2 min. max pushups (I did 30 on knees...tanked from Cindy)
some PVC front squat and hang power clean practice

Workout:
Hang Power Clean
2-2-2-2-2-2-2-2 at 120
Front Squat
3-3-3-3 at 135

10 deadlifts at 105

Then max rounds in 12 minutes of:
3 deadlift (185)
10 burpees
6 jumping lunges
5 burpees

I got 5 rounds.