7/24/15: Friday:

for time:
*every 2 mins do 5 burpees*
3 rounds
10 kettlebell swings (70/55)
10 wallball shots (20/16)
3 rounds
15 ring rows
20 plate pushups
3 rounds
200m run
10 box jumps (30/24)

  

7/22/15: Wednesday:

  
10 min alternating emom
max handstand walk
max cal row
rest 5 min
10 min alternating emom
max legless rope climb
max burpees
Accessory work
100 l-raises on rings (20×5)
tabata v-seat holds