AMRAP in 20 Minutes:

Row 250 Meters  
9 Push-Press (95, 75)
6 Burpees (chest to floor)
3 laps Farmers Walk (50, 35)

Friday Ladder! (1-9 then 2-9, etc)

1. 10 Laps Shuttle Run (30#, 20#)
2. 8 – Mankillers (30,20)
3. 8 – Pullups
4. 8 – KB Swings (55, 35)
5. 8 – Ball Slams (30, 20)
6. 8 – Box Jumps (20)
7. 8 – Wall Ball Shots (20, 16)
8. 2 – Laps Farmers Walk (50, 35)
9. 1 – 200M Run

8 Minutes per Triplet:

400M Run Then AMRAP:
8 SDLHP (75, 55#) 
8 HSPU's

2M Rest

50 Ball Slams Then AMRAP:
8 Wall Ball Shots (20,16)
8 Ring Dips

2M Rest

200 Jump Ropes Then AMRAP:
8 DB Pushup w 2 Rows (30#, 20#)
8 KTE's

AMRAP in 25 Minutes:

5 Pullups
10 Thrusters (M#95, W#65)
15 Swings (55,35)
20 Situps
200M Run

1 minute Dumbbell Thruster, (M-45, F-30)
1 minute Pull-ups
rest 1:00
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :45
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :30
1 minute Dumbbell Thruster
1 minute Pull-ups
rest :15
1 minute Dumbbell Thruster
1 minute Pull-ups

Post Total Reps