Alternate exercsies.
Deadlift 4 x 5
TRX Standing Roll Out 4 x 15
Helen
400m Run
21 x American Swings
12 x Pull Ups
Repeat 3 times.

Windmills 5 x 5 per side
How Many In 15:00?
Knees to Elbow x 7
Push Press x 7 per side
American Swings x 21

Roll 2 Dice.  Perform the exercises that correspond with your roll.  First person to 7 rolls wins!
1.  Push Ups
2.  American Swings
3.  Lunges (per leg)
4.  Pull Ups
5.  Knees to Chest
6.  Broad Jumps

Dead Hang Chin Up Ladders
1/2/3/4/5
How Many in 15:00?
7 x Sit Ups
7/7 x Renegade Rows
21 x American Swings

Front Squats 5 x 5
Then For Time:
Walking lunge 50 ft.
21 American Swings
21 Sit-ups
Walking lunge 50 ft.
18 American Swings
18 Sit-ups
Walking lunge 50 ft.
15 American Swings
15 Sit-ups
Walking lunge 50 ft.
12 American Swings
12 Sit-ups
Walking lunge 50 ft.
9 American Swings
9 Sit-ups
Walking Lunge 50 ft.
6 American Swings
6 Sit-ups

How Many In 20?
Turkish Get Ups x 2 per side
Split Squats x 4 per side
American Swings x 12
Thrusters x 8 per side

Do as much work as possible in each 4 minute round.
Repeat 5 Times:
12 x Air Squats
9 x American Swings
6 x Push Ups

Every 5 minutes do the following:
10 Burpees
20 American Swings (women 16 kg, men 24 kg)
30 Sit Ups
40 Air Squats
Repeat 5 times!

Complete the first round with swings and the second round with box jumps!
50 American Swings/Box Jumps
10 Burpees
40 American Swings/Box Jumps
20 Pull Ups or Ring Rows
30 American Swings/Box Jumps
30 Push Ups
20 American Swings/Box Jumps
40 Sit Ups
10 American Swings/Box Jumps

Happy B-Day “Diezel Dawn”!!
Repeat 5 Times:
Run 1/4 mile
25 Bodyweight Squats
25 Push Ups
25 Sit Ups
25 American Swings (men 24 kg, women 16 kg)