For time
20x Deadlift (275#)
Run 400m
20x KB swings (72#)
Run 400m
20x Overhead squats (115#)
Run 400m
20x Burpees
Run 400m
20x Pull-ups
Run 400m
20x Box jumps (24 inch)
Run 400m
20x Double unders
Run 400m

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For time
50x Burpees
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups

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Nicole
Max rounds in 20 minutes
Run 400m
Max rep pull-ups (note total pull-ups each round)

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For time
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#
30x Wall ball (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Dips
100x Flutter kicks

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3 rounds
21-15-9x reps
Sumo Deadlift high pull (95#/65#)
Push-press (95#/65#)
GHD sit-ups
GHD back extensions

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3 rounds
Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees

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2 rounds
19x Front squats (115#/75#)
19x Pull-ups
36x Double unders
36x KB swings (53#/36#)

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Anderson
Max rounds in 20 minutes
5x Burpees
10x Push-ups
15x Sit-ups
20x Squats

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5 rounds
50-40-30-20-10x reps
Walking lunge steps
Sit-ups

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40 Box Jumps

200 M Farmer’s walk (53/36)

30 Box Jumps

200 M Farmer’s walk

30 Deadlifts (155/135)

200 M Farmer’s walk

40 Deadlifts

400 M Farmer’s walk

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