Beach Fun

5 times thru - 2 minutes rest in between
5 burpees
10 pull ups
20 push ups
30 split jumps
40 mountain climbers

Summer Heat

Warm Up
5, 10, 15 for 5 minutes

Bench and Pull SuperSet
115/135 lbs bench press
wide grip pull ups
spot

Main Set
7 minutes on, 3 minutes rest
250 m row, 15 push ups
10 chin ups, 10 burpees
10 sumo dead lift, 10 shoulder press ( 75 lbs )

Something illy

10 Rounds - 1 minute rest between each round
5 Thrusters
10 L Pull Ups
20 Push Ups

K: 22:52
J: 22:50
S: 22:20

feel the burn

5 burpees, 50 45 lbs curls
5 cages, 100 20 lbs wall balls
5 1.5 pood kettle bell swings, 100 mountain climbers
5 swiss ball hori pulls, 100 leg raises
10 pull ups, 100 swiss ball split jumps
10 dips, 100 speed skaters

Pain and Gain

4 minute row, rest 1 minute
10 Burmese in 1 minute x 4, rest 1 minute
5 thrusters, 10 pulls in 1 minute x 4, rest 1 minute

2 times through

5 Rounds of 3 Groups

5 Rounds of Each Group - 2 minutes rest between each group

Group 1: 500 m row, rest 30 seconds
Group 2: 5 95lbs thrusters, 10 pull ups and 20 push ups
Group 3: 5 L pull ups, 10 dips and 20 sit ups

Run Forest Run

1 mile run
EMOM 5 95lbs thrusters, 100 sit ups
1 mile run
EMOM 5 pull ups, 100 push ups
1 mile run
EMOM 5 dips, 100 50lbs curls

The Claw

95 lbs bench press
Pull-ups
95 lbs thrusters
Dips
50 lbs curls
1.5 Pood kettle bell swings
Hang

10 minutes AMRAP - the hang must be started before the 10 minutes are up.  One point for every rep, 1 point for every 5 seconds hung.  One set per exercise.

3 times thru.  Two minutes rest between each claw.

Single Claw Record:
s - 170

Workout totals:
s - 405
k - 363
j - 304     

Minutes of Pain

Every minute on the minute - continue until the second exercise's reps are complete

5 pull-ups; 100 push-ups
5 dead lifts - 45 lbs dumbbells; 100 wall balls - 20 lbs ball
5 curls - 50 lbs curl bar; 100 dips
5 thrusters - 95 lbs; 100 sit-ups

Rest 3 minutes between sets.