As Much Work As Possible in 6:00
Sit Ups
Swings 
As Much Work As Possible in 20:00
Clean + Press
Renegade Row
Barbell Suitcase Deadlift

Alternate exercises every minute for 8 rounds each.
Pull Ups
Clean + Press
Alternate exercises every minute for 8 rounds each.
Front Squats
Get Up Sit Ups

Heavy Clean and Press 5 x 3 per side
MOD Chief
Work 3 minutes rest 1 minute.
3 Double Cleans
6 Push Ups
9 Squats (or Knees to Chest if your legs are too sore!)

Heavy Clean and Press 5 x 5
Then Every minute for 12 minutes:
3 x Cleans
3 x Push Press
3/3 x Lunges

Train like a Spartan!!! Join us for the SKB 300 Challenge!! See how much you have improved in 8 weeks!!
Compete in any of four categories:
Fastest Female
Fastest Male
Most Improved Female
Most Improved Male
The Workout:
25 Pull-ups
50 Deadlifts (men 135 pounds, women 95)
50 Push-ups
50 Box jumps with a 24-inch box
50 Floor wipers (men 135 pounds, women 95)
50 [...]

Find a partner and some heavy bells! One person works while the other rests.
Perform 3 ladders.
Turkish Get Ups 1, 2, 3 per side (Coach your partner!!!)
Clean and Press 1, 2, 3, 4, 5 per side
Renegade Rows 1, 2, 3, 4, 5 per side
Snatches 1, 2, 3, 4, 5 per side

Perform an exercise each minute, alternating movements.
1A) Renegade Rows x 5 Left/Right
1B) Clean + Press x 5 Left/Right
2A) Front Squats x 5 Left/Right
2B) Swings x 15
Happy Birthday Bronwyn!!!!!