Elements

Thrusters

Pullups

Sandbag

Run

Rope Climbs

Snatch

Row

Kettlebell

4 rounds for time of:

Row 500 meters Rest 3 minutes

10 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, 60 double-unders before starting the next round.

Back squat 1-1-1-1-1 reps

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

3 rounds for time of:

Run 800 meters

Rest 2 minutes

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders