Holiday Schedule...

5x

10 burpee box jumps
20 kb swings

4x

farmers carry
12 dumb bell push press
24 double unders

5x

  5 pulls
10 sit ups
15 front squats 95/65

3x

21 barbell thrusters
15 t2b
9 barbell push ups 

Friday fun...

4x

15 kb swings
10 pull ups
15 sit ups with kb

2x

15 cal bike
15 burpees
15 box jumps
30 double unders
30 air squats
30 push ups

2km row...

21-15-9

Med ball cleans
Med ball push press to 9/10ft target

4x

4 T2B
5 SA Dumbell Snatch R hand
6 SA OVH Lunge R hand
4 T2B
5 SA Dumbell Snatch L hand
6 SA OVH Lunge L hand

Friday Fun..

1st minute - 1 burpee
2nd minute - 2 burpees....

continue till unable to finish set number of burpees in the minute. If you make it past 15 rounds you do not have to do 35 wallball buy out

Fun Friday

4 RFT

10 push up parallettes
10 burpee double jump
10 t2b

3 RFT

10 G2OVH 95/65
10 OVH or Front Squat

then:
50 SU

5x

20 kettlebell swings

20 double unders 

15 thrusters 95/65
9   pull ups

10 thrusters 115/80
6   pull ups

5  thrusters 135/95
3  pullups

2 thrusters 155/110
1 pull up

Friday Fun...