"KT's Birthday Blast"  For Time Teams of 2 Divide work as evenly as possible with one athlete working at a time. Athletes can start on any exercise, go in any order but must finish with Double Unders. 20 min cap 57 Pull-ups 57 Burpees 57 DB Thrusters 20/35 57 V-Sits 57 Weighted Box Step-Ups 20" [...]

5 Rounds For Time (Comp) 4 Alternating KB Turkish Getups 1/1.5p 6 Alternating Pistols 8 Box Jumps 20"/24" (Fitness) 4 Alternating DB Turkish Getups 25/35 6 Alternating Pistols 8 Box Jumps 20"/24" (Bootcamp) 4 Alternating DB Turkish Getups @ manageable weight 6 Alternating Pistol Progressions 8 Box Steps 20"

10 Rounds for time 40 minute cap Teams of 2 complete the following. Divide the work evenly with only one athlete working at a time. Run together. (Comp) 200m Run 12 Toes to Bar 18 Burpees 24 KB Swings 1.5/2p (Fitness) 200m Run 12 Toes to Bar 18 Burpees 24 KB Swings 1/1.5p (Bootcamp) 200m [...]

AMRAP 10min Each round, increase skips by 10. (Comp) 10 Double Unders 10 Hang Power Snatches 65/95 10 Chest to Bar Pullups (Fitness) 10 Double Unders 10 Hang Power Snatches 55/75 10 Pullups (Bootcamp) 30 Single Skips 10 Power Snatches @ manageable weight 10 Ring Rows

Fibonacci Sequence Ladder Go as far as you can in 20 minutes. 1,1,2,3,5,8,13,21,34,...etc (Comp & Fitness) Burpees Sumo Deadlift High Pull 65/95 Situp Front Squat 65/95 (Bootcamp) Burpees Sumo Deadlift High Pull @ manageable weight Situp Front Squat @ manageable weight

AMRAP 40 min Teams of 3 Divide work evenly with one athlete working at a time. Run together. 30 Swings 1/1.5p 30 Pushups 30 Walking Lunges Every 4 minutes, run 200m.