Monday

Squat Intense + MAP Multi
A. 1 & 1/4 Front Squat @ 30X1; 5 reps x 3; rest 3 min
+
5 min @ high aerobic effort
5 Pull Ups
5 GH Sit Ups
3 min rest
5 min @ high...
5 KBS, 35lbs
5 Goblet Lunges, 35lbs
5 Box Jumps, 20" (stand up on box)
3 min rest
5 min @ high...
Run
3 min rest
5 min @ high...
5 Thrusters, 65lbs
5 Burpees

A. 1 & 1/4 Front Squat @ 30X1; 5 reps x 3; rest 3 min

95#,105#,115#

5 min @ high aerobic effort
5 Pull Ups
5 GH Sit Ups

5 rounds +2 pull ups (with GHD machine and pull up bar across gym from each other)

5 min @ high...
5 KBS, 35lbs
5 Goblet Lunges, 35lbs
5 Box Jumps, 20" (stand up on box)

4 rounds +5 KBS, 4 lunges (24" box, assumed lunges were 5 each leg)

5 min @ high...
Run

Wasn't sure of distance so couldn't judge pace

5 min @ high...
5 Thrusters, 65lbs
5 Burpees

4 rounds +5 thrusters, .5 burpee

Burpees really slow