20 roundsMax strict Bulgarian pull-ups in 20 secondsRest 40 seconds Tabata Mash-up Alternate the following two exercises using Tabata interval’s timing for a total of 16 rounds of work. Score is the total number of reps completed. Box-Jump 20″95 pound Push-press Post loads and repetitions completed to comments

Back Squat 7×6 As many rounds as possible in 10 minutes30 Dumbbell snatches10 Crossfit Football Burppees

Hoverball: 3 man Off teams must row 60 cal per person to get back on court.Team with the least points rotates off.No team gets more than 2 games in a row.

Front Squat 6×7 Tabata Mash upFront Squat @ 40% of 1rmPush Press @ 60% of Press 1rm

20 roundsMax strict BTN pull-ups in 20 secondsRest 40 seconds Complete 5 rounds of the following 95 pound Power Snatch95 pound Overhead Squat The each interval is 37 seconds of work followed by 12 seconds of rest.On the call of rotate move to the next station for the best score. The score is the total number of reps completed Post reps to comments.

Thick Grip Press 6×7 4 rounds for time50 pound dumbbell swing, 18 repsRun 200 meters12 pushes (Coaches choice)

Back Squat6×7 Three roundsRow 250Rest 3:1

Body RowsSit-ups, un-anchoredGoblet SquatsPush PressAnterior ReachesBox JumpsPush-upsRow for caloriesDouble UndersDumbbell SnatchesDumbbell SwingsWall Balls Choose a partner. In this workout one athlete works at a station for a minute.At the end of that minute the first athlete rests and the second works at that same station. After both have athletes have completed the station they proceed to the next station immediately for best score.The clock does not reset or stop between exercises. One point is given for each rep. Add your points and post them to comments.

Team Workout: Complete as many round of the following as possible in 30 minutes: Push-upsLunge 80 FeetSit-upsBear Crawl 80 Feet Complete as many Push-ups or Sit-ups as possible until a team mate relieves you.

20 roundsMax strict Chin-ups in 20 secondsRest 40 seconds 4 rounds for time50 SquatsRun 400m