F.A.S.T.

AFAP 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees

50 Double unders 50 Burpees 50 Wall ball shots, 20 pound ball 50 Back extensions 50 Push press, 45 pounds 50 Knees to elbows Walking Lunge, 50 steps 50 Kettlebell swings, 1 pood 50 Jumping pull-ups 50 Box jump, 24 inch box

20 min AMAP 50′ carrying 35/45 plates in each hand 10 kettle bell swings (weight you can handle) 15 sit ups Repeat

Run 1 Mile, 30 Burpees Run 1 Mile, 30 Jumping Lunges Run 1 Mile, 30 Body Weight Squats Run 1 Mile, 3 x 5 pull-ups

Three rounds for time of: 30 Pull-ups 155 pound Deadlift, 30 reps 30 Box jump, 24 inch box Deborah

Repeat 3 times 100 meter sprint 10 push-ups 100 meter sprint 10 jumping lunges 10 meter sprint 10 pull-ups 100 meter sprint 10 burpees 100 meter sprint 10 bodyweight squats 100 meter sprint 30 crunches

Repeat 3 times 100 crunches 30 lunges w/weight 25 burpees 30 body weight squats max amount of pull-ups

AFAP 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders