WOD
20 Burpee box jumps (24")
-then
5 rounds:
10 push ups
20 squats
-then
20 Burpee box jumps (24")

Change of plans, needed a quick home workout

SWOD:
Push Press
4-3-2-1

WOD:
Tabata:
Sit ups (do our standard)
Jump Squats (I will do prison version with hands behind my head...get down into a full squat on the down)
Push ups (chest hits the ground)

Remember, Tabata is 4 min long per move, 20s on, 10s off...and when you have 3 exercises, it is 12 min long...so do 20s Sit ups, rest 10s, 20s jump squats, rest 10s, 20s push ups, 10s rest...repeat 7 more times

We havn't done a good Tabata in a while and given all the squats we've been doing thought it wouldn't hurt to get more metcon in there.  Expect and AMRAP for tomorrow as we havn't done that in forever.

WOD:
21-18-15-12-9-6-3

Jump squat tuck
Sit Ups
Plyo Push Ups
Sprint 50 yds (only do 1 50yd sprint after each round, not 21-18-15... sprints)

Jump Squat Tuck: (squat, explode up into a jump and tuck your knees into your chest at the top of the jump)
Plyo Push Up: Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

I will be doing this outdoors.  This is basically a jacked up version of a workout I saw months ago.