50 air squats

10 burpees

40 sit ups

10 burpees

30 lunges (alternating steps)

10 burpees

20 kettlebell swings 53/35

10 burpees

10 m bear crawl (3 lengths of the gym)

10 burpees

20 kettlebell swings 53/35

10 burpees

30 lunges (alternating steps)

10 burpees

40 sit ups

10 burpees

50 air squats

25 burpees
25 power cleans 95/65
25 burpees

At the top of every minute, perform 7 wall balls (20/14)

Front Squat
5 @ 50%
4@ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Go for a new PR!!

Then
9-8-7-6-5-4-3-2-1
Kettlebell swings 53/35
Toes to bar
Sit ups

Hey guys and gals,

There is a 30 day challenge starting on May 15th.  This is a fitness challenge, with diet, and working out as the scored categories.  Get with Jesse for details.

You will need to download the "My Fitness Pal" app, and keep track of everything that you eat.  If it fits your macros for your fitness goals, you can eat it.  If it doesn't, you can't.  I'm tracking all of my meals with it, and have found that I wasn't eating enough food, and getting almost 1/3 of my calorie intake from coffee creamer (maybe a bit too much).  Download the app, and start tracking your meals now, so it will be habit to log your meals by the time the challenge comes around.

WOD

50-30-10

Wall Balls 20/14
Box Jumps 24/20

500 m row or 400 m run

Then

7 rounds of

7 bar facing burpees
3 thrusters 95/65

Then

500 m row or 400 m run

All for time

10-8-6-4-2
Clean ladder
105/55
125/75
145/95
165/115
185/135

20 push presses 75/45
20 back extensions
400 m run
3 rounds