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

Front squat 5-5-3-3-3-1-1-1-1 reps

3 rounds for time of:

15 hang power snatches

50 squats for time

3 rounds for time of:

21 hang squat snatches

Row 500 meters

Plank hold for time equal to row time