1) Conditioning
12 Min AMRAP
4-8-12-16-so on
Thrusters (75/55; 65/45; 55/40; 45/35)
Pull-ups; ½ Pull-ups (ex. Rounds of 4 reps=2 reps); Jumping Pull-ups x1; ½ Jumping Pull-ups
X3 Double Unders (ex. Round of 4 reps=12); x1 Double Unders; X3 Single Unders; X2 Single Unders
2) Strength
Work up to a heavy set of 4 Overhead Squats
Work up to a heavy set of 2 Overhead Squats
From rack
3) Interval (Extra Credit)
2 Rounds
2:00 Max Calories on Bike
Rest 1 Min
20 Toes-to-bar; 10 Toes-to-bar; 20 Knee Raises; 10 Knee Raises
Rest 1 Min
Score 1=Number of calories
Score 2=Total time
320 Gym 
1) black: 16+83
2) 180; 200
3) time: 9:15
Calories: 205 (107+98)
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1. BROWN double-unders: 20 + 4 reps of thrusters
2. 165×4, 180×2, (190×1)
3. 188, 9:35
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